Week 4 with Coach Kelly: #hardworkpaysoff

Swim: 5850 yards

My swims this week were uneventful, but that isn’t such a bad thing! I’m hopeful that this means I’m starting to feel more comfortable with the new swim stroke and that it is sticking…though I haven’t checked to see if my stroke has improved. Maybe I’ll do that this next week!



Bike: 73.5 miles

I had HUGE success on the bike this week! I am starting to see my bike fitness bounce back, and it is a GREAT feeling!! On Tuesday I saw a new FTP threshold of 161 watts and then on Thursday, I upped that to 163 watts!! I’m not where I was before Ironman Wisconsin, but I’m getting closer to it with every workout!! #courageovercomfort + #hardworkpaysoff






Run: 15.7 miles

Thankfully we saw some warmer temperatures this week and I was able to run outside twice! So awesome to see temperatures above 0F for a while!! I still had a treadmill run, but only because it was a prescribed workout.




Strength Training: 1 hour & 37 minutes + 10 minutes of core strength daily

I had some good strength sessions at home and teaching TRX this week. I also got to teach 2.5 hours of tabata style workouts for the middle schoolers on their last day of school (Wednesday) before winter break. It was spirit day, and tabatas was one of the many options they had throughout the morning. There is a reason tabatas are only 4 minutes long and doing 2.5 hours of them is exhausting! 😉

Weekly Totals: 12 hours + 13 minutes

Quote of the Week:

“I believe in working for what you want. Nothing should be easily given. It has no value that way.” ~Unknown

6 thoughts on “Week 4 with Coach Kelly: #hardworkpaysoff

    1. Thanks Steena! I can’t get by without strength training. I end up injured, so it is a MUST and not something I can compromise on in my plan. 😉

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