Such a good week to test my fitness in all three disciplines…swim + bike + run = fun!!
Swim: 5300 yards
Tuesday I had a CSS (critical swim speed) test. I was so excited to beat my goal time for the 200 yard swim (after already completing a 400 yard TT) by just over 3 seconds! Saturday’s swim was super challenging! I created a lot of training stress with my bike workouts last week and it showed in Saturday’s swim. While I wanted to throw my tempo trainer on the deck at the end of the pool and call it quits, I am a fighter. So instead, I kept pushing hard, trying to meet my goal swim times, and I didn’t quit!


Bike: 73.5 miles
I had 2 rides this week that took me WAY out of my comfort zone. And. It. Was. AWESOME! There were a few times when it was super tough and my mind ventured to the negative side, but I immediately changed the channel back to positive thoughts. I also had a couple of easier rides as well…one ride was in zone 1 and the second was in zone 2.



Took my ship WAY out of the harbor and into uncharted waters!

Run: 11.1 miles
I had an amazing run on Wednesday followed by a 10K road race on Sunday. On Sunday I did an easy warm up for about 1.4 miles and then decided to see what my body was capable of despite having gone hard this week on the bike. I decided on my way to the race that I was hoping for a sub 52 minute 10K with a secret goal of sub 50 minutes. This wouldn’t quite give me a PR (and even on the same course), but I have been in the middle of a bike block, so running hasn’t been the focus lately. I didn’t quite hit my secret goal, but I’ll definitely take 50:32 on a hilly course!



Strength Training: 1 hour & 55 minutes + 10 minutes of core daily
I had some good variety in strength training throughout the week. My highlight though was doing yoga at home for the first time ever! I had some help…er…watchful eyes thanks to the dogs!

Weekly Totals: 10 hours & 59 minutes
Weekly Positives:
- I set a new CSS for my swim!
- I pushed myself WAY out of my comfort zone on the bike and met the goals of each workout!
- I crushed my 10K without resting for it and was only 1:41 off my 10K PR pace!
- My body worked so hard this week and allowed me to push it to new levels!
- I did yoga without going to a class! This is progress people!
Quote of the Week:
“How could you think you are weak, when every time you break, you come back stronger than before?” ~r.m. drake
Great week Kecia and way to go on the race! You have alot of positivity to pull from following that week!!
I do yoga at home most of the time and have found some awesome videos on YouTube. There are so many to choose from to keep it interesting!
Thanks Lee! I’d love to have you share some of the better yoga videos you’ve found! I’m looking for good ones, but haven’t found any yet.
It sounds like you are making lots of gains in all three disciplines-way to go!! Congrats on the race-it must feel amazing to be able to run that fast!
Here is a free class from my favourite online yoga teacher-I love this class. Let me know if you any problems with the link-I have a subscription, so I’m not sure if that affects the link: https://www.yogadownload.com/Utilities/GenericProductDisplay/tabid/110/prodid/11938/default.aspx
Thank you Amy! It looks like if I register for an account I should be able to see the video. How much is it a month for your subscription? I may look into that method if you really like it!
Ahh…I thought that might happen. I’ve been a subscriber for years now at $100 US a year. However, I would recommend signing up for an account (it’s free) and there a lots of free classes from 20-30mins in length to try. There is a huge variety of yoga styles and teachers in the free classes-then you can see if online yoga is for you. My fav teachers are Jackie Casau Mahrou and Celeste Perera. When I first started doing yoga-my boys were all babies, so taking the time to leave the house for yoga just wasn’t an option for me. Plus, I’m not a fan of group stuff 😉
Thanks so much for the advice! I’ll do the free account and try these instructors you mentioned first before committing to the subscription!
You’re most welcome! I think I just did the free classes for the better part of a year before I pulled the trigger on a paid account. The Daily Decompression by Jackie is an excellent free class.
Sweet! I’m excited to give this a try! Thank you Amy! 😊
I just registered and completed the free class you recommended and LOVED it!! Thank you!! ❤️😃
Yay!! This makes me so happy 🙂
Thank you!!😊
Great week I’m trying to get back into training after 3 weeks in Hawaii !
Paddle boarding & snorkelling are not the best endurance cross training
But better than nothing and great fun for me
Thank you! 3 weeks in Hawaii sounds like a blast…even if you let the endurance training fall by the way side!! I’d love to get a 3 week vaca to Hawaii on the calendar some day!! Welcome back to reality!! I hope it treats you better than you expected!! 😉
What an amazing week!! I guess getting a coach was a good idea! 😉 Congrats on you swim and run!! Super exciting!!!
Thanks Leslie! Getting a coach was the right move for me. I just had to get past a few hurdles first…illness and back injury…to put in the work and reap the rewards of having a coach! 😉