Training Week 432

By , January 28, 2018 1:12 pm

Highlight of the Week: Actually doing a tempo run!

Monday | January 22, 2018: 10 m ride + 6.5 m run (incl. 10 hill repeats) + teaching strength class
Indoor Ride Time: 40:28, Pace: 14.8 mph avg, Difficulty: easy, Felt: good, sore butt from wearing tri shorts!
Loc: hood, Temp: 46°/50°, Time: 1:03:37, Pace: 9:47 avg, Difficulty: easy, Felt: good physically, LIVID about work
Strength: body bars, Difficulty: easy, Felt: good, definitely a shoulder workout!

Tuesday | January 23, 2018: 4 m run
Loc: hood, Temp: 29°/29°, Time: 39:38, Pace: 9:54 avg, Difficulty: easy, Felt: good, annoyed with racing cars
Wednesday | January 24, 2018: rest
Thursday | January 25, 2018: 15 m ride + 7 m run (incl. 5×800, 8×1:00)
Indoor Ride Time: 58:37, Pace: 15.4 mph avg, Difficulty: easy, Felt: good
Loc: Lake Andrea, Temp: 36°/34°, Time: 1:04:54, Pace: 9:16, Difficulty: mostly easy, Felt: mostly great

Friday | January 26, 2018: teaching strength class + 1,302 yd swim + 14 m run
Strength: body bars, Difficulty: easy, Felt: good
Loc: FitNation, Time: 28:06, Pace: 2:10 min/100 yd, Difficulty: easy, Felt: glad to have “company”!
Loc: Lake Andrea/Outlet Mall loop, Temp: 51°/49°, Time: 2:24:57, Pace: 10:21, Difficulty: easy, Felt: good, held back by the wind

Saturday | January 27, 2018: 4 m run
Loc: hood, Temp: 38°/37°, Time: 41:46, Pace: 10:26 avg, Difficulty: easy, Felt: good, legs a bit tired to start
Sunday | January 28, 2018: 10 m run (incl. 2 m tempo) + 13 m ride
Loc: VP Woods loop, Temp: 29°/34°, Time: 1:39:01, Pace: 9:54 avg, Difficulty: mostly easy, tempo med/hard, Felt: great
Indoor Ride Time: 50:59, Pace: 15.3 mph avg, Difficulty: easy, Felt: great


  • My weekday rides this week happened because I woke up naturally at 5:00 am, which is too early to start work, and too dark to run. Might as well ride!
  • On Tuesday, three cars decided to race next to each other, on the road I was running on. Sigh. At first they drove down the road, normally. Then after I turned, I could see them all lined up next to each other in the distance. Idiots.
  • When I looked at my calendar Thursday am and saw my speedwork assignment (that I gave myself), I thought “what the hell?!?!?” Ha! But it went well. Yay! Although my stomach was really messed up for a few hours after. Which happens to me after speedwork, but stinks when you’re trying to get things done or eat dinner, and have to pause to bend over in pain, or lay on the floor. (Nothing is wrong with me, intense speedwork has done this to my stomach for years.)
  • My fellow Efit instructor, Kim, joined me at the pool Friday. Even though we’re swimming in separate lanes, it somehow makes swimming more fun!
  • I felt great for my Friday long run, but there was a constant 20 mph wind from the SSW that was really slowing me down. Several curse words were said. Ha. It could have been SO much worse!
  • I actually did my tempo this week, on Sunday! Yay! Go me!

Link to Training Week 431

6 Responses to “Training Week 432”

  1. Shelley B says:

    OK, I had to laugh at your reaction to your own speedwork assignment. WTH, indeed!

  2. Alyssa says:

    Nice week! I also experience stomach pains after really hard workouts! It hasn’t happened in a while but I don’t miss them!
    WTH with those cars!!! That’s stupid and dangerous.
    Matt and I (and Holly) went up to Petrifying Springs Park in Kenosha on Sunday to run (which you mentioned on your blog once)! It was great there, I definitely want to go run there again!

    • kilax says:


      Ugh, when you get them, you know you worked hard, but they really mess up eating recovery!

      I know!

      Oh awesome! Did you go on the paved trail or the technical trail? I heard people are breaking in to cars there, so watch out for that if you go back! 🙁

      • Alyssa says:

        Yes, sometimes when I get them I just need to lay on the couch for a while.

        We mostly did the paved trail but we did some short jaunts on the not-so-technical trails. Some of them were still ice-covered so we skipped those.

        Thanks for the tip! But what a bummer. I’ll remember not to leave any valuables in the car.

        • kilax says:

          Yes! I had to lay on the couch then move to the floor.

          Cool! Isn’t it beautiful there?!

          You’re welcome. I hope it was only last weekend that that was going on.

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