11/5/14

Tri-Training Wrap Up

I'm glad to be done and satisfied with how the tri-training went. The only thing that's really sore are the calves. I was finally able to roll them out last night without crying too much. Here are the totals:

WEEK78 (race week)
Running 13.7511.81
Fitness 0:22:000
Spinning 0:02:000
Cycling2080.8
Swimming 1.682.05
Workouts98
Distance35.4394.66
Calories31394411
Duration7:42:007:35:00

Bike commute miles not included

No strength training or high-intensity the week of the race! I didn't experience the burnout that usually happens when doing a longer 12 week training plan with 3 week build then easy week. I was drinking a lot of quinoa fruit and kale smoothies for breakfast! I put in almost 64 hours of training, not including the month of pre-hab strength training. For the strength training, I did TRX Force for several weeks. These are longer more frequent sessions to produce progressive muscle gains. I did work on all three disciplines throughout the year for other events before this. This is how I achieved my PR.

GRAND TOTAL
89.36Running
11:02:00Fitness*
10:57:00Spinning
212.7Cycling
12.08Swimming
72Workouts
314.14Distance
26054Calories
63:52:00Duration

*Kayaking and TRX

Now to rest and maybe a fun run or two. My plan is to hit the track this winter and continue adding mileage to the swim and bike. I have a 100 mile swim goal that I am behind on and time to enjoy some fall cycling!

Here are the events I like to target in the winter/early spring:
USMS Postal Swim and SFR Point Reyes Lighthouse in January, Kaiser 5k in February, Oakland Running Festival 5k in March.


No comments:

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...