2021 week 13: kinetic energy

Kinetic energy…AKA energy of motion…steered my yellow Lamborghini last week. I converted all of that potential energy I acquired from two weeks ago into kinetic energy. When you decide, commit, and act, you succeed. I’m happy to say that last week was a successful week! πŸ₯³

Quote of the week:

“We have kinetic energy only when we act. Remember, velocity is the main factor that decides our kinetic energy.”

~Mani Kannan

Swim: 8000 yards

I splashed into Thursday with motion at a variety of paces! “Hard swims into race pace” was on deck and it was tough, but so AWESOME! I BELIEVED I could successfully complete this swim, so I did! There is no greater gift you can give yourself than to believe in you, your abilities, your goals, and your dreams!

  • Warm up:
    • 400 swim starting easy and building effort
    • 6×50 as 25 drill/25 swim (10 sec)
  • Main Set:
    • 3 times through the following:
      • 2×100 BEST
      • EFFORT (20 sec)
      • 400 race pace (80% effort) (20 sec)
      • 100 easy
  • Cool Down:
    • 200 any stroke
DECIDE…Decide to be brave enough to believe in you, your abilities, your goals, your dreams! Own that belief and wear it proudly! If an oyster can turn sand into pearls you can turn negativity into optimism, skepticism into confidence, doubt into belief. Decide to let the magic happen by being brave enough to change your mindset to believe in yourself, commit to your goals, and focus on your dreams. πŸ’™πŸ’›

Bike: 92.6 miles

I grew the most mentally during Tuesday’s ride this week! The structure of the workout was 1 min @ 117 % of FTP followed by 30 seconds @ 20% FTP. Repeat this until “failure” or 20 intervals, whichever comes first. Failure means you can no longer hit the 117% of FTP and have missed the target by 10-15 watts after at least 2 tries.

I had a LOT of doubt going into this ride, but during my warm up I DECIDED to be brave enough to change my mindset. I DECIDED to be brave enough to #believe in myself. I DECIDED to be brave enough to focus on one interval at a time. I DECIDED to be brave enough to show the f*%k up. I DECIDED to be brave enough to bet on ME! And ya know what?! I not only successfully completed 20 intervals at 117% of FTP, but I know I had a few more intervals in me! πŸ₯³

DECIDE…Decide to be brave enough to bet on the YOU of tomorrow! Don’t focus on the you of yesterday. If you continue to strive to be 1% better today than yesterday, the you of tomorrow will be someone worth betting on! πŸ’™πŸ’›

Run: 23.1 miles

Wednesday morning the family went for an endurance run! It was so nice to have the streets mostly to ourselves at 5 am. We received a nice compliment from a random newspaper delivery person, β€œThank you for making it easier for us to see you by being so well lit and having your dogs lit up also.” πŸ₯³ Everyone who is out exercising in the dark should take advantage of the spring sale that Noxgear is currently having…30% off right now and if you sign up for their newsletter, you get an additional 5% off. It is a small investment for your safety! *I am not sponsored by nor affiliated with Noxgear. I just love their product!

Thank you Noxgear for making us much more visible and helping to keep our family safe when we run because #itcouldbeme πŸ’™πŸ’›

Strength Training: 15 minutes of core strength daily
2×30 minute full body workouts
2×30 minutes of yoga

Weekly Totals: 14 hours & 46 minutes

Attitude of Gratitude:

So grateful to Nick at Vitality Massage for keeping me healthy and active! πŸ’™πŸ’›
Yay for days that include all things swim/bike/run! πŸ’™πŸ’›
This is how we recover…sleep + Normatec Recovery boots = WIN!! πŸ’™πŸ’›
March totals…I’m so grateful I got to do an IRL race in March! πŸ’™πŸ’›
I love snuggling with our baby girl…even when she puts her foot in my face while she’s sleeping! 🐢πŸ₯°
Another day of all the swim/bike/run love! πŸ’™πŸ’›
It was a GORGEOUS day to cover 50+ miles OUTSIDE on two wheels in my Coeur Sports Kinetic Kit! πŸ’™πŸ’›
When you get ready to head out on two wheels and your speed, cadence, and power sensors don’t work (after trying two new batteries in each), do you ride without metrics or fret about the missing metrics and scrap the ride to problem solve why they aren’t working?! I chose to ride without metrics and worry about problem solving tomorrow. And. It. Was. AMAZING! πŸ₯³ #itcouldhappenonraceday
Grateful to get to do yoga outside on such a beautiful day! Thanks to Jersey for “helping” me!

What were your highlights from week 13 of 2021?!

4 thoughts on “2021 week 13: kinetic energy

  1. Whew that is a lot of work! Congrats on your March goals and I hope April goes great too! I did 2 hikes this weekend so it felt good to be outdoors.

  2. Those are some amazing numbers and pictures-yoga outside sounds fun πŸ™‚ I’m hoping to get out the bikes soon for a wipe down and some short rides-it’s been a year since I’ve been on a bike! One of my knees has been giving me grief over the last few weeks so I have some physio scheduled for Friday-hopefully she’ll get fixed up!

    1. Thank you! It was so nice to do yoga outside. I hope your physio helps the knee and that you can get back out on the bike soon! πŸ₯°

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