Fuel It Right

Easy spin on trainer

3 mile tempo 7:50

4 x 4 min at 7 min/mile pace

1 hr spin

30 min treadmill

4x800 & 4x400. Not necessarily in that order. Painful. 

1 hr

Hiit 15 min

1 hr spin and 1 hr run

40 min swim then 60 min on the spin bike.

This course went up and kept going up. It was pretty dang hard but made for a good workout!

1 hr spin

20 min run

15 min hiit

1 hr 35 min total

62 min

45 min

easy day.

1:30

Swim 45 min

Run 1:20

2 hrs

Total time for the week 8:47

1 hr

15 min hiit

53 min 6 x 800 @ 7:08 pace. I've been letting myself quit halfway through this workout the last couple weeks so I slowed it down a bit and made myself finish. It was good for me mentally. 

35 min easy swim

50 min trainer ride. easy spin

70 min w/ an FTP test. 206 FTP and got some numbers to help me get a better idea of what my training zones are.

50 min swim w/ speed ladder and tt of 325 yds @ 5:11. 

65 min easy run

Brick workout

2 hr ride in zone 1-2

55 min run w/ 3 mile half marathon effort

Total time for the week- 9:33

1:13 easy run

25 min hiit

Went and worked out with Josse. 3x1 mile w/ 3 min recovery jog. 7:05, 7:14, 7:10. Followed with an hour swim. Hard but good workout. 

1:02 for the run

1 hr for the swim

60 min

slow run in the dark

warm up, main hard set, cool down

50 min

4 hr in gorgeous St George. 

4:15 training ride around St George.

Total time for the week 13:45

54 min very easy spin on tt bike

30 min first 2 easy, last mile half marathon pace, easy to finish.

10 min run

10 min hiit

1:35 easy ride from home.

53 min. Steady hard effort for 3. Easier effort for 3 

Am 75 min easy trainer ride. 

Pm 36 min easy run

1 hr easy swim

1:32 tired legs but I made it

Total time for week 8:35

90 min ride am

20 min run pm

12 min hiit pm

57 min run 6 x 800's

40 min easy swim

60 min am easy ride 15 miles

15 min pm ride. Was going to do an evening ride w/ Ben and his chain broke :(

brick on antelope

65 min easy tt ride

53 min easy run w/ strides at the end

50 min swim, main set 5 x 300, 4th 325 @ 5:07

65 emigration easy

60 min spin before the race with Josse. 1.5 mile warm up to the starting line.

5k went decent. Two girls past me at the last second so that's always disappointing but I ran as well as I could on tired legs. 

Finished off the day with 10 miles total pretty hard effort. My lungs are tired.

84 min running time

Total time for the week: 11:11

57 min. Easy miles.

15 min hiit

64 min. Warm up, 2x2 miles, cool down. 

55 min swim

80 min spin. 3 x 10 min in zone 3.

62 min. Easy after two days of harder efforts. Thought about my bike race coming up this weekend most of the run. Bike racing is so much different than running races. They scare me but it's good to do scary things, right?

15 min hiit abs and arms

40 min. wasn't feeling it this morning.

Stage 1 TT

First race on the new TT bike. Went well. Saw where I need work for sure. Finished 12 sec back.

Stage 2 Crit

30 min 10 miles. This is only my second crit and they are definitley not my strength in a stage race. Good thing it was super slow. I was able to work to help my teammate, Annette, and she got first. Finished 10 sec back. I need to work on my sprint.

7.5 hours total for the week

Stage 3 Road Race

2:29:29 This was a tough day. I could tell from the first "hill" that my legs had nothing in them. This course starts in Ivins and does a loop to Veyo and back into town. I got dropped by mile 12 and did the rest solo. I still tried to work hard and use the ride for training. I'm happy with my effort. Stage races are tough and I'm not trained on hills right now. I finished about 10 min back. Pretty good for going at it solo, I think.

Finished off with a 50 min run. I was kinda brain dead after this. Good training weekend.

75 min easy ride on the trainer just to spin the legs out.

58 min on the treadmill. warm up, 5x2 min at 6:40 pace, 1 mile at 7:50 pace, cool down. Felt pretty decent.

25 min strength.

60 min pool workout. warmup, 600 swim/kick, 500 pull, 4x400 with last 100 fast.

2:20 antelope island

45 min. Running in California is heaven.

62 min. Again with the California

90 min trainer ride

60 min swim

70 min run. That wasn't California air.

60 min hard trainer ride

35 min easy run

15 min hiit

1:55 for the bike

1:10 min for the run

the bike was kind of chopped up but the run was really tough. Good training workout.

30 min easy run

15 min hiit

 74 min run down provo canyon. 7:45 ap. good tempo run

45 min swim. this was chopped up and not very good :(

57:30 nice little Emigration ride.

AM- warm up + 1750 yds. 30:12 for the 1750. 45 min total. Pretty tired this morning. 

2 hr TT ride with semi hard run after 25

1 hr easy ride

4 mile run, 1 mile easy, hiit, 1 mile

Around 1:10

hard hilly run 8:24 ap

50 min spin

Easy run + abs

50 min. warm up, pulls, 10x100 fast, cool down.