S
sparrow
Guest
Got out in the WIND today for a 40 mile ride. MAN I've missed it! How freeing that first ride of the season is, I'd forgotten what a thrill I get on that bike. I felt STRONG. I actually felt just as good as where I left off last year, if not better. I was busting up hills, killing it on the flats and felt powerful. I rode with a group of 5 and only knew one of them. The one I knew said pointing "that is Sue, she's the one to beat" ...so I kept up with Sue 
She only cycles, no triathlons so I felt great that I was able to keep the pace with her. Our average was 20mph but we had some massive wind out in the open so I'm considering that "good" for today.
She only cycles, no triathlons so I felt great that I was able to keep the pace with her. Our average was 20mph but we had some massive wind out in the open so I'm considering that "good" for today.
S
sparrow
Guest
7 miles 8:30 pace. Felt nice and easy
S
sparrow
Guest
5AM workout-will NOT be a regular happening in my world!
Spin class-intense instructor I'd never had before. She was a spin nazi
3 mile run-moderate, felt strong
30 min upper body weights/abs
Spin class-intense instructor I'd never had before. She was a spin nazi
3 mile run-moderate, felt strong
30 min upper body weights/abs
I keep trying to get up early...I have yet to succeed in doing so.
S
sparrow
Guest
wow. Gone for 2 days and I get sought after. Either I'm very well loved, or I'm on here WAY too much!!
Wed. I did nothing.
Thurs I coached triathlon class. I made them bust a move in spin for 45 minutes and then we did some really hard intervals on the tread. I sure wish we had somewhere OUTside to run for that, but it was still great. I did 6mm for a min/9mm for a min for 30 min. Then I did weights.
Friday I wrapped up my weights and swam (oh wait, that was today)
Tomorrow I'm running 12 with my running buddy.
I've been eating squeaky clean since Christmas and its making a HUGEEEE difference. I eat nothing with more than ONE ingredient Its pretty smokin tough, but so worth it.
Fri
Wed. I did nothing.
Thurs I coached triathlon class. I made them bust a move in spin for 45 minutes and then we did some really hard intervals on the tread. I sure wish we had somewhere OUTside to run for that, but it was still great. I did 6mm for a min/9mm for a min for 30 min. Then I did weights.
Friday I wrapped up my weights and swam (oh wait, that was today)
Tomorrow I'm running 12 with my running buddy.
I've been eating squeaky clean since Christmas and its making a HUGEEEE difference. I eat nothing with more than ONE ingredient
Its pretty smokin tough, but so worth it.Fri
S
sparrow
Guest
thanksToday 12 miles at 8:15 pace. Felt SMOOTH and great. I was getting a second wind just as we were finishing!
S
sparrow
Guest
Went for a ride solo today. Decided on a short but fast one (I was nervous to be alone out in the country for too long). Ended up 24 miles, 20.2 ave pace, 1:11 total time. It was more challenging than last week, for sure.
S
sparrow
Guest
Yesterday 3200 yd swim in 50 min
4x250 free@ 4:00
200 fly kick on back
4x125 pull @2:00
200 fly kick on back
12x100
100 cool down
Felt pretty powerful
Today:
60 min spin-"hill" heavy
30 min interval run: 3 min 9 min pace/1 min sub 6min mile pace
Weights: 3x12
Squats: 130#
Deadlifts: 90#
Bulgarian Split Squats w/ shoulder press 15#
Lateral Raise: 12#
Was slated for an 8 miler with the group tonight but my running buddy got sick at work today, and she was my ride! ah well. Good AM workout all the same.
4x250 free@ 4:00
200 fly kick on back
4x125 pull @2:00
200 fly kick on back
12x100
100 cool down
Felt pretty powerful
Today:
60 min spin-"hill" heavy
30 min interval run: 3 min 9 min pace/1 min sub 6min mile pace
Weights: 3x12
Squats: 130#
Deadlifts: 90#
Bulgarian Split Squats w/ shoulder press 15#
Lateral Raise: 12#
Was slated for an 8 miler with the group tonight but my running buddy got sick at work today, and she was my ride! ah well. Good AM workout all the same.
S
sparrow
Guest
3500 Swim today:
4x300 free
200 fly kick on back (this is really great for abs)
4x150 pull
200 fly kick on back
8x100 (2 groups of 4x100): 1. free 2. back 3. breast. 4. kick
4x100 free tempo-held 1:20 leave on 1:45
100 cool
Pushed most of it. I'm feeling a lot of power in my workouts
4x300 free
200 fly kick on back (this is really great for abs)
4x150 pull
200 fly kick on back
8x100 (2 groups of 4x100): 1. free 2. back 3. breast. 4. kick
4x100 free tempo-held 1:20 leave on 1:45
100 cool
Pushed most of it. I'm feeling a lot of power in my workouts
S
sparrow
Guest
Spin class
30 min tempo run
30 min upper body weights.
The strength in numbers is returning. I'm starting to see numbers close to what I maxed on last year and its early in the game for that, so I'm happy
Checked Body fat, its 17.9% right now-not bad for the off season
This week I've felt great 100% of my workouts. No tiredness or fatigue. DIET ROCKS
30 min tempo run
30 min upper body weights.
The strength in numbers is returning. I'm starting to see numbers close to what I maxed on last year and its early in the game for that, so I'm happy
Checked Body fat, its 17.9% right now-not bad for the off season
This week I've felt great 100% of my workouts. No tiredness or fatigue. DIET ROCKS
S
sparrow
Guest
Thank you Stingo.
Thought I'd be ditching a workout today but I squeezed it in last minute tonight. It felt a bit more rough because I'd had dinner just an hour before. Dealt with some GI issues but not enough to slow me tonight.
Started my 6.0 mile route comfortably, and just got faster and faster and felt amazing. Ended 6 miles on the dot at 7:31 pace!! Thats a new route record by TWO minutes! Totally felt like hurling dinner after that.
Thought I'd be ditching a workout today but I squeezed it in last minute tonight. It felt a bit more rough because I'd had dinner just an hour before. Dealt with some GI issues but not enough to slow me tonight.
Started my 6.0 mile route comfortably, and just got faster and faster and felt amazing. Ended 6 miles on the dot at 7:31 pace!! Thats a new route record by TWO minutes! Totally felt like hurling dinner after that.
S
sparrow
Guest
I'm waiting for the bomb to drop! I've never felt so great!
Had a family birthday to go to today so it was my "cheat" day. I'm finding these cheat days not very fun. They screw with my stomach and I spend the next few days recovering from them! How fun is that?! I did have some chips and a piece of carrot cake. Also a hamburger sans bun-I don't normally eat red meat. Oddly I felt fine after all that and I went for a run tonight with a friend who randomly called me to it! We went 7.5 miles at 8:13 pace. It felt CRUISE speed! I'm thrilled
Had a family birthday to go to today so it was my "cheat" day. I'm finding these cheat days not very fun. They screw with my stomach and I spend the next few days recovering from them! How fun is that?! I did have some chips and a piece of carrot cake. Also a hamburger sans bun-I don't normally eat red meat. Oddly I felt fine after all that and I went for a run tonight with a friend who randomly called me to it! We went 7.5 miles at 8:13 pace. It felt CRUISE speed! I'm thrilled
S
sparrow
Guest
Took the day yesterday-only because I thought I *should*.
Rode 50 miles with the cycling group today. Average of 18.7 felt very easy and I had pent up energy I wanted to spill! It was good for me to be controlled though. No wind except my own-the most beautiful day.
Rode 50 miles with the cycling group today. Average of 18.7 felt very easy and I had pent up energy I wanted to spill! It was good for me to be controlled though. No wind except my own-the most beautiful day.