Rest week!!!!!
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
11/17/2010
Week of 11-1-10
Pretty much the same as all other weeks.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
11/08/2010
Week of 10-24
Monday
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Week of 10-17. The week after Rolling Thunder
Monday
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
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