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-
Tuesday, May 5, 2009
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-
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-
Friday, April 10, 2009
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!
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!
Monday, April 6, 2009
Sunday, March 29, 2009
WEEK OF 23-29
Weekly Round Up-
SWIMS: 3 Swims- 1 Maters; 2 non stops- 2:15 hrs
BIKES: 2x Computrainer 3.5 hrs
RUNS: Track; 2x treadmill (13 mi); 3 hrs
OTHER: Strength 2x; 2 hrs
SLEEP: good sleep this week!
RECOVERY: Body work- stretch 1
NUTRITION: Great nutrition
MOOD: positive
HEALTH: feeling good until Sunday- sore throat- missed workout 7k swim
COMMENTS:
Good week of training. Felt good and strong...enjoyed the computrainer-runs where short on miles
KEY WORKOUTS- Brick (7K swim- missed due to sore throat)
DESCRIPTION: Computrainer 2 hrs to 1 hr treadmill rum
LOCATION: West Side cyclery- home
NUTRITION: PB endurance- shot blocks- 2 fin newtons
WEATHER: Cold and snowy - indoor workouts
DISTANCE: 2 hrs- 1 hr
PACE: ?
HEART RATE STATS: ?
COMMENTS: Indoor workouts due to weather
BODY MEASUREMENTS-
WEIGHT: 129.8 still :(
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
SWIMS: 3 Swims- 1 Maters; 2 non stops- 2:15 hrs
BIKES: 2x Computrainer 3.5 hrs
RUNS: Track; 2x treadmill (13 mi); 3 hrs
OTHER: Strength 2x; 2 hrs
SLEEP: good sleep this week!
RECOVERY: Body work- stretch 1
NUTRITION: Great nutrition
MOOD: positive
HEALTH: feeling good until Sunday- sore throat- missed workout 7k swim
COMMENTS:
Good week of training. Felt good and strong...enjoyed the computrainer-runs where short on miles
KEY WORKOUTS- Brick (7K swim- missed due to sore throat)
DESCRIPTION: Computrainer 2 hrs to 1 hr treadmill rum
LOCATION: West Side cyclery- home
NUTRITION: PB endurance- shot blocks- 2 fin newtons
WEATHER: Cold and snowy - indoor workouts
DISTANCE: 2 hrs- 1 hr
PACE: ?
HEART RATE STATS: ?
COMMENTS: Indoor workouts due to weather
BODY MEASUREMENTS-
WEIGHT: 129.8 still :(
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
Sunday, March 22, 2009
March 16-22
Weekly Round Up-
SWIMS: 3 Masters; 1x 45' nonstop swim-TOTAL 3hrs 45'
BIKES: 1 hr Computrainer; 3 hrs racepace intervals- TOTAL 4 hrs
RUNS: Track; 2x1.5 hr tempo- TOTAL 4 hrs
OTHER: 2 x strength- TOTAL 2 hrs
SLEEP: 6-8 hrs nitely
RECOVERY: nothing in particular
NUTRITION: Cut out wheat! Feeling better- nutrition was great this week.
MOOD: positive and motiviated
HEALTH: great
COMMENTS: This week had 3 days of back to back training (am &pm workouts). Felt motivated and rocked every workout. Feeling strong. Great bike session on Sunday!
KEY WORKOUTS-
DESCRIPTION: 3 hr Hilly Course Bike w/10' race pace every 15'
LOCATION: Bear Creek/Morrison Road
NUTRITION: Not enuf! Endurance & Clif Blocks
WEATHER: Warm, 70s
DISTANCE: 36 miles
PACE: 17 mph ave
HEART RATE STATS: ?
COMMENTS: Great Workout w/Andy pushing me on intervals. Felt strong. Bonked due to lack of nutrition. Ate then next intervals were better. Need to remember to fuel while riding.
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
TRAINING SUMMARY-
Awesome week of training-following my week off. Came back strong and feeling totally motivated.
Hit a sub 9' mile in run on Saturday!
I loved the back to back training. It was fun to do...and I enjoyed it. Feel like I continue to get stronger.
SWIMS: 3 Masters; 1x 45' nonstop swim-TOTAL 3hrs 45'
BIKES: 1 hr Computrainer; 3 hrs racepace intervals- TOTAL 4 hrs
RUNS: Track; 2x1.5 hr tempo- TOTAL 4 hrs
OTHER: 2 x strength- TOTAL 2 hrs
SLEEP: 6-8 hrs nitely
RECOVERY: nothing in particular
NUTRITION: Cut out wheat! Feeling better- nutrition was great this week.
MOOD: positive and motiviated
HEALTH: great
COMMENTS: This week had 3 days of back to back training (am &pm workouts). Felt motivated and rocked every workout. Feeling strong. Great bike session on Sunday!
KEY WORKOUTS-
DESCRIPTION: 3 hr Hilly Course Bike w/10' race pace every 15'
LOCATION: Bear Creek/Morrison Road
NUTRITION: Not enuf! Endurance & Clif Blocks
WEATHER: Warm, 70s
DISTANCE: 36 miles
PACE: 17 mph ave
HEART RATE STATS: ?
COMMENTS: Great Workout w/Andy pushing me on intervals. Felt strong. Bonked due to lack of nutrition. Ate then next intervals were better. Need to remember to fuel while riding.
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
TRAINING SUMMARY-
Awesome week of training-following my week off. Came back strong and feeling totally motivated.
Hit a sub 9' mile in run on Saturday!
I loved the back to back training. It was fun to do...and I enjoyed it. Feel like I continue to get stronger.
Saturday, March 14, 2009
March 8-14
Weekly Round Up-
This Sunday on my ride to City View I bonked. I was toast! As a result I took this week off from training on Monday- Friday, with a easy 20' spin and 20' pilates on Thurs.
I needed this break. Mentally I did not want to train. Physically my body wouldn't train.
By Saturday I was back ON!!!
SWIMS: None
BIKES: 20' easyRUNS: None
OTHER: pilates 20'
SLEEP: Good
RECOVERY: Great
NUTRITION: Good
MOOD: Happy/tired
HEALTH: a bit of a flu maybe
This Sunday on my ride to City View I bonked. I was toast! As a result I took this week off from training on Monday- Friday, with a easy 20' spin and 20' pilates on Thurs.
I needed this break. Mentally I did not want to train. Physically my body wouldn't train.
By Saturday I was back ON!!!
SWIMS: None
BIKES: 20' easyRUNS: None
OTHER: pilates 20'
SLEEP: Good
RECOVERY: Great
NUTRITION: Good
MOOD: Happy/tired
HEALTH: a bit of a flu maybe
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