14 Weeks ’til Ironman Boulder

WOW!! What an awesome week of workouts!! I felt strong both mentally and physically all week long, which is good since I’m not feeling that way at work. Only 4 more weeks of school before summer break, but who’s counting 😉

Monday:

AM: 1 hour strength training session, which was the perfect start to my week.

PM: 1 hour trainer ride…alternating between Zone 2 and Zone 3/4

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Tuesday:

AM: 90 minute run with 6 x 0.3 mile hill repeats. This was my #FaveWorkout of the week

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PM: 65 minute swim covering 3000 yards…I felt slow in this swim, but felt as though I had really good form.

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Basil spending some time watching the birds. #sucharetriever
Basil spending some time watching the birds. #sucharetriever

Wednesday:

AM: 90 minute trainer ride…we did fartleks on the bike where each person picked something different to do for 2-4 minutes every 10 minutes after the 30 minute warm-up. It was fun to have variety and not know what was coming next 😉

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PM: 2500 yard swim in 55 minute that included a 1500 TT…my time trial was not where I had hoped it would be. Since I couldn’t seem to get my form down and felt like I was a fish out of water, I’ll take the sub 2:00/100 time though.

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Basil helping me make dinner...she loves veggies
Basil helping me make dinner…she loves veggies

Thursday:

PM: 1 hour brick followed by 45 minutes of TRX…the brick felt AWESOME!! I felt like I was flying on the run!! I love it when a workout falls together so smoothly and feels so amazing!! TRX was a good mix of strength, where we incorporated 2×1 minute of plank (both regular plank and side planks), which challenged a lot of the people in my class 🙂

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Friday:

100 days away from Ironman Boulder and it was a rest day…It felt really good to take it easy today.

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PM: We went to the Drake 1/2 Marathon packet pick-up for Sunday’s race and then started carb loading with breakfast for dinner…French Toast and Turkey Bacon…YUMMY 🙂

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Saturday:

AM: WHY IS IT RAINING AGAIN?!?!?!?!?!?! We were suppose to do our 5 hour trainer ride to raise funds for the Tour de Cure/American Diabetes Association, but the weather was COLD AND WET (mid 30s), so we opted to postpone yet again. I don’t know when we will reschedule this fundraiser to, but we haven’t given up hope yet. Instead, we rode on the trainer in the basement. 4 hours was the goal, but I was so close to 60 miles at the end of my 4 hour ride that I continued to ride to 60 miles. I was mentally and physically feeling really strong. I had #noangrykitty thanks to Coeur Sports. I stayed hydrated thanks to Osmo Nutrition Active and my nutrition was spot on thanks to goldfish crackers and Barnana 🙂

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PM: 30 minutes of core work followed by a pasta dinner with friends that we would be running the Drake 1/2 Marathon with on Sunday morning. Good times and great eats!!

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Race ready!!

Sunday:

AM: The Drake 1/2 Marathon started at 7:30 am. My goal was to run a 2 hour race, relax and have fun. I crossed the finish line in 1:56:10 with a HUGE smile after having managed to run the entire race (including Bulldog Hill and quite a few others). I was ready to walk the hills if needed, but I just slowed my pace a bit and plowed through the hundreds of walking athletes. This course is not designed for a PR as it has some substantial hills in it, most of which are in the last 5K of the race, but I was only 3:30 slower than my PR, so I’ll take it!! With the Legend Tri 100 only 6 short weeks away, I’m glad I didn’t push harder, even though I had it in me to do so.

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PM: 2100 yard swim…most of this workout was drills and 100s, so it was a nice and easy recovery swim after this morning’s race.

Weekly Totals: 16:08

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Another week in the green 🙂

Swim: 7600 yards

Bike: 106 miles

Run: 24.5 miles

Strength Training: 2:15:00

How was your week? Did you have any races last week? If so, tell me about them 🙂

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My Typical Tuesday

As an 8th grade school teacher, this is what my Typical Tuesday looks like during the school year:

4:00 am…Rise and Shine

4:25 am…out the door for my morning run. This Tuesday morning was 90 minutes with 6 x 0.3 mile hill repeats after about a 20 minute warm-up. It was a perfect morning for a run with 2 of my faves, although I am looking forward to the day that I can run outside in shorts and tanks in the early morning hours.

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6:00 am…recovery smoothie (loaded with Osmo Recovery, Pure Clean Beet Powder, frozen raspberries, orange juice, flax oil, cinnamon, and fresh kale) and shower time

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6:40 am…out the door and headed to work

6:55 am…walk into my classroom and get ready for my day with students. Copies need to be made, the agenda for the day needs to be written on the board, labs may need to be set up or torn down, assignments/tests/quizzes may need to be graded, grades may need to be entered into the online grade book, lesson plans may need to be done…there is ALWAYS something that needs to be done.

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7:40 am…I typically take a few minutes for myself at this time of day…updating my TrainingPeaks account, my Believe Training Journal and drinking my Karma Kombucha.

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7:50 am…First bell of the day. Time for the students to start arriving.

8:00 am…First period starts. I have 22 students in my first period science class. There are days that are more challenging than others when teaching 8th graders, but I love this age group and I love teaching physical science (introduction to chemistry and physics). While I teach the same content 7 times throughout the day, no two classes are exactly the same. Student comments, questions and interactions are always different in each class period.

8:43 am…The bell rings to dismiss 1st period, so I have a QUICK restroom break.

8:47 am…The bell rings to start 2nd period. I have 17 eighth grade students in my 2nd period science class.

9:30 am…The bell rings to dismiss 2nd period.

9:34 am…The bell rings to start 3rd period. This is a tutorial class, so the number of students varies from day to day and week to week. Students sign up for my tutorial if they need help with assignments, need to complete make up work or just want a quiet place to study. Yesterday I had 14 eighth graders getting help with assignments and completing labs and quizzes from days they were absent.

10:04 am…The bell rings to dismiss 3rd period, so I have another QUICK restroom break.

10:08 am…The bell rings to start 4th period. I have 23 eighth grade students in my 4th period science class.

10:51 am…The bell rings to dismiss 4th period. Time for lunch…or should I say brunch? Lunch is not at 10:51 am by my standards.

11:25 am…The bell rings to start 5th period. I have 23 eighth grade students in my 5th period science class.

12:08 pm…The bell rings to dismiss 5th period.

12:12 pm…The bell rings to start 6th period. I have 24 eighth grade students in my 6th period science class.

12:55 pm…The bell rings to dismiss 6th period.

12:59 pm…The bell rings to start 7th period. I have 23 eighth grade students in my 7th period science class.

1:42 pm…The bell rings to dismiss 7th period.

1:46 pm…The bell rings to start 8th period. This is my prep period, where I can breathe a sigh of relief and get more work done (i.e. grading, lesson planning, making copies, etc.). This is also a time when I mentally prepare for the last push to my work day.

2:29 pm…The bell rings to dismiss 8th period.

2:33 pm…The bell rings to start 9th period. I have 12 eighth grade students in my 9th period science class. Before you say, “What? Only 12 students, that must be nice.” Let me say that this is the WORST mix of students I’ve ever had in my 11 years of teaching. Basically I dread this class almost every.single.day. Only 22 days left with students this school year (not that I’m counting down or anything)…

3:15 pm…The bell rings to dismiss 9th period and my day is officially over 🙂 I pack up my things, do some last minute prep work for tomorrow and head toward the door.

3:30 pm…I exit the building and drive to the pool to get my swim in for the day.

3:50 pm…I enter the water and let all of the stress from my day float away.

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4:55 pm…3000 yards done. Time to change and head to pick up our CSA

5:30 pm…pick up the CSA

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5:40 pm…walk in the door at home. Shower, fix dinner, do dishes, start a load of laundry, feed the dogs, fold some laundry and cuddle with the dogs.

Homemade tomato soup with a grill cheese sandwich (avocado...one of my favorite touches in a grill cheese)
Homemade tomato soup with a grill cheese sandwich (avocado…one of my favorite touches in a grill cheese)
Basil spending some time watching the birds. #sucharetriever
Basil spending some time watching the birds. #sucharetriever

7:00 pm…get ready for tomorrow by setting out all my clothes (both workout and work), get my lunch ready for tomorrow and make sure my bike hydration is set for the morning.

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7:30 pm…walk the dogs

8:20 pm… ‘night, see you in the morning so I can do it all over again.

Do you have a “Typical Tuesday?” If so, what does it look like? 

My Cycling Essentials and Tour de Cure®

I am getting ready for a 5 hour trainer ride to raise money for the American Diabetes Association® and the Tour de Cure® at Kyle’s Bikes on Saturday, April 18 and thought it would be fitting to share with you my cycling essentials as I prepare for this longer trainer ride. Yes, you read that correctly…5 hours in the saddle on the trainer…and I thought 3 hours & 45 minutes last weekend was tough. Please click here to make a donation; I would be forever grateful.

My cycling essentials tend to differ just a bit depending on where I ride…am I riding outdoors or am I riding on the trainer? As you’ll see, there are some common cycling essentials for cycling in both situations, but some differences do exist.

  1. Mojo…My Specialized Transition  IMG_2011
  2. Terry Butterfly Ti Gel Saddle  Screen shot 2014-07-09 at 8.10.22 AM
  3. Specialized Cycling Shoes  IMG_2302
  4. Speedfil water bottle  IMG_3869
  5. Coeur Sports seam-free chamois tri shorts  IMG_1917
  6. Osmo Active Hyrdation  IMG_1508
  7. Hoo Ha Ride Glide  IMG_3184
  8. Garmin 910XT  IMG_2521
  9. Powertap  IMG_3036
  10. Road ID Bracelet…I never take this offIMG_3280

Trainer Rides:

  1. Kinetic Fluid Trainer
  2. Trainer Tire
  3. Trainer Skewer
  4. Sweat towels…lots of them

Outdoor Rides:

  1. Bell Cycling Helmet  IMG_3868
  2. Tifosi Sunglasses  IMG_3867
  3. Bonk Breaker Bars (on the longer rides)

    Photo courtesy of Bonk Breaker
    Photo courtesy of Bonk Breaker
  4. Barnana (on the longer rides)…if you order from Barnana, please feel free to use my discount code Coeur15 for 15% off your order 🙂IMG_1931

What are your cycling essentials? Have you ever raced or participated in an event for a charity? If so, which event and which charity?

16 Weeks ’til Ironman Boulder

It is hard to believe we are only 16 weeks away from Ironman Boulder. This was the last big week before a much needed recovery week. It was full of rainy weather, lots of bike bottle washing, lots of technical fabric laundry and preparing lots of food to put in the freezer that we can pull out for a quick, healthy meal.

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Lot’s of Coeur gear in this load…love my Coeur gear 🙂
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Homemade cornbread chili…chili topped with cornbread and baked in the oven = YUMMY!!
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Homemade Curry…chicken, squash, eggplant, bell peppers, onion, garlic, ginger and all the curry yummies 🙂

Swim: 7300 yards in 2 hours & 45 minutes

Overall, my swimming this week were very positive. Tuesday’s swim was even my #FaveWorkout of the week. I felt like I had good form in the pool and was able to maintain a solid pace when not working on drills.

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#swimlove post 4 hour brick on Sunday, which felt surprisingly good :)
#swimlove post 4 hour brick on Sunday, which felt surprisingly good 🙂

Bike: 46.9 miles in 3 hours & 30 minutes

This week’s rides involved some #intervals, some Zone 2 work, lots of sweat and even more #bikelove.

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Run: 25.2 miles in 3 hours & 53 minutes

I had some AMAZING runs this week that included LOTS of #runlove. Tuesday’s run taught me to #NeverGiveUp and persevere. After this run, I felt on top of the world!! Saturday’s 16 mile run was also a really good run. I felt strong, I felt energized, I felt amazing, I felt happy during the longest run of the season.

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Brick: 51.8 miles in 4 hours

Sunday was our only brick workout this week…3:30:00 on the trainer followed by a 30 minute run. I actually felt like I could have gone longer and faster on the run, but decided not to push things and take advantage of a slower run where I’m just logging the miles after Saturday’s LONG run.

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Strength Training: 2:15:00

I had a good strength session on Monday, an awesome TRX workout on Thursday and a solid core work session on Saturday.

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Basil was trying to help me with planks

Recovery:

There was LOTS of compression, LOTS of Osmo Nutrition Recovery, LOTS of Pure Clean Powder beet juice powder, LOTS of healthy whole foods for refueling, a massage, many salt baths and a couple of naps this week.

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Basil napping after our long run Saturday...
Basil napping after our long run Saturday…

Weekly Totals: 16 hours and 23 minutes

How was your week?

17 Weeks ’til Ironman Boulder

This was the week of *meh* workouts. I started the week feeling tired from a busy weekend with my sister and twin nieces visiting us. I really enjoyed our time together, but it was nice to get back to normal this week.

Monday:

I completed an early morning strength training session before a long day at school. This was followed up with some #bikelove #interval work. While I enjoy spinning the wheels, this was a *meh* workout for me.

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Tuesday:

This was an unplanned rest day. My body was tired and I listened. We walked the dogs downtown for some groceries and grilled some yummy food before an early to bed.

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Wednesday:

After some early morning *meh* #bikelove, I found out my blood test results and am very pleased that my symptoms are better, I have no negative side effects from my medication and my blood work reflects these positive changes. There was some #runlove after work in 80+F temperatures…I’m just not use to these temperatures yet, so it was a bit warm and also a *meh* workout.

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Thursday:

After work, I had some more *meh* #bikelove #intervals outdoors. It wasn’t super warm, but it was nice to get outside and ride…even if it was stationary. I followed this up with my #FaveWorkout of the week…my TRX class. Until this workout, I was feeling like most of my workouts this week were just *meh,* so I was glad to finally have a workout that was tough…really tough…but one that I loved!

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Thanks to Coeur Sports for my #50womentokona shirt!!

 

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Friday:

This was a scheduled rest day and I decided to take it since I knew I would be having a LONG day of workouts on Saturday.

Saturday:

Rise and Shine…it is our 70.3 practice day!! We started with 2200 yards of #swimlove, followed by 56 miles of #bikelove on the trainer and 13.1 miles of #runlove. There were some breaks in this workout…some longer than others, especially when having to get from the pool at the gym to our house and on the trainer, but we knew it wouldn’t exactly simulate a race. The 56 miles on the trainer was SO…MUCH…TOUGHER..than riding outdoors. This definitely required a LOT of #heartandcourage to complete. The run was also tough…going hard on the bike definitely made the legs feel like jello lead on the run. Thanks to Coeur Sports for the #stylishspeed and #noangrykitty, Osmo Nutrition for keeping me properly hydrated because #womenarenotsmallmen and Barnana for my bike nutrition. A sushi dinner was the perfect reward for covering 70.3 miles today 🙂

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I was hoping for about 3:15, but I think I might be able to come close to this outdoors.

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Sunday:

Just an easy 2 hour bike ride to spin out the legs from yesterday while watching Jack Ryan: Shadow Recruit…if you haven’t seen this action packed movie (and like that kind of movie), I would HIGHLY recommend it. It kept my attention (and distracted my from my sore sits bones) for almost 2 hours 🙂

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This is one way to watch a movie…don’t worry, I was still warming up at this point 😉
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I went SUPER easy!! It felt AWESOME!!

Later in the day, my calves were NOT happy with me! I tried to play basketball with some friends and their kids and my legs were SCREAMING very bad things at me. I think they just wanted a break 😉 Thankfully Basil wanted some Easter snuggles and to relax a bit with me…

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Weekly Totals:

Swim: 2200 yards

Bike: 129 miles

Run: 19.6 miles

Strength Training: 1:45:00

Total Duration: 14:56:00

How was your week? What were the highlights of your week?

19 Weeks ’til Ironman Boulder

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Preparing for the coming week in my Believe Training Journal…19 weeks ’til IMBoulder

19…there is a #1 to start this week…eek!! With spring break behind me, that leaves only 9 weeks left in this school year…only 9 weeks left until summer break. I will survive 9 more weeks 😉

Monday:

I slept in, completed an hour of strength training, met with a personal training client and then went to the pool for 2600 yards of #swimlove. After a quick shower, I loaded Mojo into the car and went to Kyle’s Bikes in Ankeny for a bike fit by the best…Kyle himself 🙂 He put me in new bike shoes, made a few minor adjustments to the height of my saddle and sent me on my way. When I got home, I hopped on Mojo in the backyard for some single leg drills. It was 85F, sunny and VERY windy, but boy did it feel good to ride outside in the sunshine!!

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4:30 plank…I’m getting SO close to holding plank for 5 minutes. I know I can definitely reach 5 minutes by the end of March!!

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New shoes 🙂

Tuesday:

I slept in again this morning. When I got up, I eventually made my way to the pool for some more #swimlove swimming…there wasn’t much love with this workout. I was tired. So tired I thought about skipping my run workout. I knew Basil could stand to burn off some energy, so I changed into winter running gear (yes…the colder weather returned). I wasn’t holding out a whole lot of hope for this run, but I surprised myself. Can you say SERIOUS #runlove?!?!?! This run turned out to be AMAZING and my #FaveWorkout this week!! After cleaning up, I ran a few errands before getting beat up having my legs massaged for a whole hour…OUCH!! Dinner with a girlfriend was a perfect way to cap off the night!!

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Wednesday:

I woke up early so I could get some #bikelove in before heading to Kansas City for an overnight excursion with my #solesista. When we got to Kansas City, we had an amazing lunch, did some shopping at the plaza, relaxed in the hot tub at the hotel, went out for dinner and ended a very late night at a dueling piano bar in the Power and Light District. Relaxation, lots of fun and amazing company!!

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Thursday:

After a very short night’s sleep, we got up and ran in a cool, drizzle before cleaning up and heading back home. We listened to Iowa State crap the NCAA basketball game down their leg while we drove home…seriously boys…you have to show up and actually play ball to win. UGH!! When I got home, I was so tired that I took a 2 hour nap. I followed this up with a brief walk with the dogs and the Iron Hippie and called it a night at 6:40 pm.

Friday:

Hello spring!! I slept in, met with two personal training clients, had some active release therapy done to my left hamstring (OUCH) and spent the afternoon alternating between ice and heat on the hamstring. I also played frisbee with Basil this afternoon and got some special deliveries today…

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Coeur Sports Love!! #stylishspeed #noangrykitty #heartandcourage
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Osmo Nutrition…#womenarenotsmallmen

Saturday:

I woke up tired, so I went back to sleep and slept in, which meant I didn’t get to the gym in time to start our practice 70.3…so, I went to the gym for one hour of strength training. I followed this up with a 2 hour nap. The late night Wednesday was WAY MORE than my body can handle. We capped the evening off with a sushi dinner and great friends who are moving to Delaware. I am sad to see them go, but very happy for their new adventures and super excited for a chance to go visit them 🙂

Sunday:

I woke up tired again. Lesson learned…late night outings need to be avoided so I can keep myself somewhat regulated. I slugged through my brick workout, but got it done. After cleaning up the house a bit, doing lesson plans for the week, taking the dogs for a walk and mentally preparing for the week to come, we made dinner and hit the bed early to hopefully be well rested for the last big push to the end of the school year…only 9 more weeks, but who’s counting 😉

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Weekly Totals:

Swim: 5000 yards

Bike: 60.5 miles

Run: 12.3 miles

Strength Training: 2 hours

Total Duration: 10 hours & 12 minutes

How was your week of workouts? When you get off of a regular sleeping routine, how long before you’re recovered and back to “normal?”

20 Weeks ’til Ironman Boulder

number 20

WHAT?!?!?!?! Next week is going to have a 1 in front of it…eek!! I can’t believe how time flies!! Last week was full of workouts, fun and pushing through the final week before spring break…OH…and it was my birthday week 🙂 Warmer temperatures have blessed us, which means outdoor activities where we don’t have to bundle up in down parkas to go outside. Finally…spring is here!!

Monday:

My day started with a 1 hour strength training session where I held plank for 4 minutes for the first time ever. I am excited…a 5 minute plank by the end of March might actually happen. #progress 🙂 It was a long day at work with students who were all starting to mentally check out and go on spring break…UGH!! I was ready to burn off some steam after work, so it was a good thing I had some #bikelove coming my way with the 1-2-3-2-1 bike #interval workout. I thought about taking the bike and trainer to the front yard, but decided 54F might be a bit chilly and opted for leaving the bike in the basement for a few more days.

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Plank time…4 minutes 🙂 Can I reach 5 by the end of March???

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Tuesday:

Thankfully “early bird lap swim” has started at the high school pool and it has temperatures more conducive for lap swimming…less than 86F. YIPPEE!! While the time of day could be earlier for the Iron Hippie and me, we’ve adjusted our schedule just a bit on Tuesday mornings to get the opportunity to swim at a different location. Soooo, this is how I started my Tuesday…3100 yards of #swimlove swimming. I was really excited about swimming at the high school, but I could not get my swim form to fall together, so I didn’t feel the #swimlove that I was hoping for. I followed this up with another REALLY long day with the students even more checked out than Monday. They were even starting to get mouthy. One student said, “Mrs. Fencl, you’re trippin’!” to which I responded, “I certainly hope I’m not “trippin’ since I have to run after school.” I was so excited to get outside after school and run!! It was a BEAUTIFUL, sunny, warm afternoon. It doesn’t get better than this in March in Iowa!! Can you say #runlove…I had a lot of love on this run!!

Finally...a cool swimming pool :)
Finally…a cool swimming pool 🙂
Outdoor running in shorts and a tank top in March.  It doesn't get better than this!!
Outdoor running in shorts and a tank top in March. It doesn’t get better than this!!

Wednesday:

I started my day with an easy 75 minute trainer ride just to spin out the legs. This was followed up with an even longer day than the previous days this week. It wasn’t just the students that were getting antsy for break…I was too!! It didn’t help that we had temperatures in the upper 60s/low 70s all week. I just wanted to be outside!! I debated skipping my swim after school and doing something outside, but I decided I should go swim. I knew I would be upset with myself if I skipped a workout. So I went to the pool and swam. After my swim, I spent the evening outside grilling, walking the dogs and just relaxing while I enjoyed some fresh air and vitamin D 🙂

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Thursday:

My day started with the Iron Hippie playing this as my wake up “call”…

This was followed up with 45 minutes of #runlove with the Iron Hippie and Basil. It was so peaceful to run outside at 4:30 am with very few people out, the streets all to ourselves, the temperature near 45F, and an “easy run” on the calendar. Can you say…run bliss?!?!?! After the run, the Iron Hippie made me a “birthday smoothie,” which would replace the “cake” that normal people typically consume. I had another long day at school, with lots of birthday wishes. One class even sang “Happy Birthday” to me…a lot off key, but it was the thought that counts! I was incredibly antsy all day to get outside. It was 74F and I wanted to ride my bike!! I knew I wouldn’t have enough time to ride on the roads because I had to teach TRX, but that didn’t mean I couldn’t ride my trainer outdoors! Thanks to Allen for the party shenanigans while we rode 🙂 It wasn’t all fun and games. We did get to work for some serious #bikelove and #intervals. After all, that is the only way to make #progress. TRX was difficult, because my legs were so tired, but we did a lot more core work in this class, so the legs could take a bit of a break for Friday’s long run.

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Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery...#toomanycalories
Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery…#toomanycalories

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Friday:

There was no AM workout, so it was nice sleeping in a bit…hey a 6 am wake up call gave me 2 extra hours to sleep 🙂 I was so thankful to have an early dismissal at 1 pm today. It was a beautiful afternoon for a run, so I broke out another new Coeur Sports tri kit and ran and ran and ran…

15 miles in the sun and beautiful outdoor weather.
15 miles in the sun and beautiful outdoor weather.

Saturday:

I slept in until almost 7 am. I don’t remember the last time that happened!! When I got up, I went to the gym for 30 minutes of core work and followed it up with Bananas Foster Oatmeal at The Cafe for breakfast…YUMMY!! After taking a nap, I cleaned up the house a bit and enjoyed the sunshine and warmer weather before cheering on the Cyclones to the Big 12 Championships. By the end of the game, I was sure I would need to see Coach Fred Hoiberg’s heart doctor…thankfully, the Come Back Kids strike again 🙂

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Basil enjoyed the sun, warmer weather and a bone 🙂
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#cyclONEnation

Sunday:

The day started with a 3:20:00 brick. After a 30 minute warm up, we rode 5 minutes in zone 3 followed by 10 minutes in zone 2 which we repeated for a total of 10 times before hopping off the bike and running easy for 20 minutes. Then it was time for fueling, bike cleaning, paying bills and house work.

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Weekly Totals:

Swim: 5600 yards

Bike: 85.6 miles

Run: 27.7 miles

Strength Training: 2:15:00

Total Duration: 14 hours and 44 minutes

How was your week? What were the highlights of your week?