Jen
warm up
LT intervals @30 mins; 2x @20 mins; 4x @ 3 mins sprints with different recoveries in between
cooldown
- Site:
- http://milesmusclesmommyhood.blogspot.com
- Miles:
- 6184 total / 248 in 2012
- Goal:
2012-Enjoy my year as part of the Rev 3 Team, focus on the 70.3 distance (4-5 on the schedule) & add 26.2 to the resume. Getting ready for the big dance in 2013
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Jen logged 6184 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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VELO
great LT Trainer Intervals 44.3 mi 02:40 16.6mph pace
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VELO
great Grind & Climb 52 mi 03:00 17.3mph pace
warm up, then some HR intervals then main set:
intervals of 2 mins grind @ 60 cad, 2 mins standing climb
first set x10 with 15 mins recovery easy spin
second set x 8 w/ 10 mins recov
third set x 5 ... read more-
3hrs on the trainer? How do you do it, Jen? Very impressed!
about 1 month ago • Like
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Wow! Very impressive!
about 1 month ago • Like
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swim
great Post Run Recovery Splash 2000 yd 00:45 39:35 pace
quick splish splash in the pool, coach's secret to quick recovery post run
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RUN
great Eastern Trail in the Snow 10.8 mi 140:00
early morning run on the Eastern Trail. Low HR time on my feet
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FIT
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RUN
great VFF's 1.33 mi 00:15:00 11:16 pace
little easy walk to jog to run warm up before bootcamp. lovin' my vff's
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swim
great 700's 3500 yd 01:18 39:13 pace
warm up and then 4 sets of 700's free/pull w/buoy and ankles strapped/free/pull w/buoy and ankles strapped/cooldown
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VELO
great Long n Slow Trainer Ride 43.5 mi 02:40 16.3mph pace
after the previous trainer ride fail, today's Rx was low heart (125) rate and time in the saddle
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swim
great Pulling Pyramid 3000 yd 01:15 44:00 pace
warm up then pull with paddles 225 down to 25 building then back up at 80% effort.
cooldown felt great -
VELO
blah Nutrition Fail 40.2 mi 02:30 16.1mph pace
not enough calories yesterday afternoon/night and a small breakfast = fail on the hr intervals for today's ride. cut it short, no gas in the tank
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You're an Inspiration:
awesome ride Jen!!
about 1 month ago
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incredible ride non the less
about 1 month ago • Like
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FIT
Boot Camp 00:55
heavy lifting day in boot camp with a few cardio drills. focused on glutes, shoulders and chest. finished up with a healthy dose of core and a timed weighted sit up challenge!! Gotta keep it fun
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You are a Tri-Star, Jen. I've been away from DM for a bit - man, you are cranking. IM planned for this year?
about 1 month ago • Like
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Nice work Jen!
about 1 month ago • Like
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It's always fun! Hope to see u soon.
about 1 month ago • Like
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walk
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RUN
great HMP's x 4 7.85 mi 01:10 08:55 pace
warm up then 4 x .75 at HMP, .75 recov, cooldown
happy to be OUTSIDE on this sunny sunny day though very very windy!! Felt fantastic. -
VELO
great First Spin of 2012 42 mi 02:30 16.8mph pace
easy recovery spin, read and kept the HR under 135 :) Great sweat for a new year!!!
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nice job Jen!
about 1 month ago • Like
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swim
great Pulling Pyramid 3400 yd 01:15 38:49 pace
500 warm up then 250 down to 25 building with paddles, :10 RI
build back 25 to 250, :10 RI
arms were toast when done -
RUN
great Im MAFing in the (freezing) Rain 10.4 mi 01:33 08:56 pace
Track MAF-8 miles at 145hr
2 miles warm up, started with a walk to jog to a 140 HR for the last lap
8 miles at MAF then a .4 mile cooldown
all in the freezing rain. -
FIT
great Elliptical & Bootcamp 1 mi 01:10 70:00 pace
warm up 1 mile on elliptical
then taught boot camp, participated with most of the class except the high intervals to keep HR down -
FIT
great Trainer Doubles 44 mi 02:30 03:24 pace
double sessions on the trainer today
1st set: 1:30 with HR intervals
2nd set: 20 min warm up then 30 & 15 x all out anaerobic intervals ouch!!! -
swim
great Broken 300's 3200 yd 01:10 38:30 pace
500 warm up mixer with stroke every 4th length
8x300 in broken form done as the following:
150 Pull ALL OUT on :20 RI
75 cruise working on quick turnover on :15RI
50 Max effort on :05 RI
25 cruise... read more -
RUN
great MAF Fail 4.53 mi 00:42 09:16 pace
supposed to be an 8 mile MAF test, winds were insane. ran + an called it a day
Outstanding! How do you stay sane on a trainer for 2:40?
about 1 month ago • Like
nice long ride Jen!
about 1 month ago • Like
Hope all is well, Jen!
17 days ago • Like