WEEKLY ROUND UP- MAY 25-31

Weekly Round Up-

SWIMS: 1 pool, 1 pond 1.3 hrs
BIKES: 5 rides- 9 hrs total- 1 mt ride
RUNS: 3 runs- bolder boulder, 1 hr trail x 2
OTHER: pilates 2x

SLEEP: 7 hrs per night
RECOVERY: MAT work-
NUTRITION: better not great yet
MOOD: positive
HEALTH: solid

COMMENTS: Hip/butt better. didn't do track b/c of hill work. sleep was better as not in pain!

KEY WORKOUTS-
DESCRIPTION: Bolder Boulder/Pond brick/sqaw pass
LOCATION: Boulder
NUTRITION: cp, poptarts, pb end,
WEATHER: sunny w/rain
DISTANCE:
PACE:
HEART RATE STATS:

COMMENTS:

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-Good week training. Feeling bad for missing a few workouts the previous week, but was in significant pain. After 5 MAT sessions I'm feeling almost pain free. Loved the time on my bike! I really enjoyed Squaw Pass. Would like to do it more often.
Had a wierd experience swimming- got vertigo---then rode....need to get on track w/ food. Hard to balance being hungry and choosing healthy foods.

WEEKLY ROUND UP- MAY

Weekly Round Up-

SWIMS: 1 pool, 1 pond 2 hrs
BIKES: 1 bike -lookout
RUNS: 4 runs-19 miles
OTHER: pilates 2x

SLEEP: good sleep
RECOVERY: MAT work
NUTRITION: not so good- cake one day :(
MOOD: tired
HEALTH: good

COMMENTS: hard severe butt/hip/it band pain. began tx w/Alison MAT therapy. 4 times in 5 days. Helped a lot.

KEY WORKOUTS-
DESCRIPTION: Swim Brick to Run/
LOCATION: gravel pond
NUTRITION:cp
WEATHER: sunny warm
DISTANCE: 1.5 laps- 8 miles
PACE:
HEART RATE STATS:

COMMENTS: training felt good. resting and sleeping hurt...

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Rage Tri Nutrition

Pre Race:
Instant Oatmeal 3/4 package 2 hrs prior
3 Amino/3 VO2Max/2 Thermalyte/1 Motivator (AVTM) 30' prior
1 Blok pre swim 10" prior

Total Bike:
3x AVT (every hour )
2 Bottles PB Endurance
1 Flask Carbo Pro
5 Fig Newtons
2 Clif Bloks

Total Run:
2x AVT (every hour)
1 Bottle PB Endurance
4 Fig Newtons

Felt good and strong...no GI...good energy....!

Week of April 13- 19

Weekly Round Up- April 13-19

SWIMS: 1 swim- 1 hr nonstop
BIKES: super easy pre race 45'
RUNS: track; 1 hr easy pre race; 30' recovery
OTHER: Pilates 2x

SLEEP: Solid sleep
RECOVERY: massage
NUTRITION: great
MOOD: positive
HEALTH: great

COMMENTS: Felt good this week. a bit nervous about race....

KEY WORKOUTS- RAGE Long Course
DESCRIPTION: Long Course Rage Tri-
LOCATION: Las Vegas
NUTRITION: 3 bottles Endurance (2 scoops per bottle0; 1 flask Carbo Pro (6 scoops); 10 fig newtons; 2 Clif Shot Blocks
WEATHER: Sunny and Warm - water temp 59 - temps 80 degrees
DISTANCE: 1.2 swim/56 bike/ 13.1 run
PACE: ?
HEART RATE STATS: ?

COMMENTS: Awesome race- felt solid- bike was most challenging part- overall time: 6:33:22
1st in Age Group!!!!!!!!!

BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Week of April 6-12

Weekly Round Up- April 6- 12

SWIMS: 2 Masters- 1 nonstop 30'-----Total: 1hr 45'
BIKES: 1 Computrainer - 1 Boulder Ride total: 3 Hrs 30'
RUNS: Track; Treamill Lunch run 2hrs; Tns Run 1 hr-- Total 4 hrs
OTHER: 1 Strength/some stretching

SLEEP: good
RECOVERY: good
NUTRITION: really good/only nonprocessed foods!
MOOD: positive
HEALTH: solid

COMMENTS: Good week- got what I could in where I could.

KEY WORKOUTS-
DESCRIPTION: 2 hr Bike to 1 hr Run
LOCATION: Boulder
NUTRITION: Fig newtons; CP; End
WEATHER: Warm and sunny
DISTANCE: ?
PACE: ?
HEART RATE STATS: ?

COMMENTS:

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Week of March 30- April 5

Weekly Round Up-

SWIMS: -1 masters
BIKES: 2 hr trainer ride/ 2 hr computrainer ride
RUNS: 2 x 1 hr treadmill runs- plus 2.5 hr treadmill brick
OTHER: none

SLEEP: good sleep- sore throat most nights- 8 hours nightly
RECOVERY: sleeping/bodywork
NUTRITION: began eating unprocessed food on wed.
MOOD: good/positive/body image down
HEALTH: had a sore throat all week. easy workouts/did not get sick!

COMMENTS: Took it easy with scheduled workouts this week due to sore throat and a possible cold knocking-by Saturday felt good again and gave it to the weekend workouts

KEY WORKOUTS-
DESCRIPTION: Brick on Sat- rode 2 hrs on trainer tempo-transitioned to 2.5 hour run on treadmill- gave it what I could!
LOCATION: My basement
NUTRITION: Carbo Pro; Fig Newtons; Clif Blocks- worked good
WEATHER: Snowy and cold outside
DISTANCE: ? 4.5 hrs total wo
PACE: tempo bike/endurance run
HEART RATE STATS: ?

COMMENTS: Good workout- Computrainer on Sunday- killed it.

BODY MEASUREMENTS-
WEIGHT: 129.6
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY- Pretty good week given I did workouts but at low intensity. By the weekend felt good- ready to get outside to train soon!

Pictures from April 6

Pictures take April 6. One fat girl!
131 lbs
21% body fat