March 23 - 29th

Sunday
1 hour tempo run
1 hour recovery bike ride

Saturday
1 hour bike ride in the freezing rain

Friday
Recovery - walk the dog

Thursday
30 minutes bike trainer in AM
Evening Kettlebell swinging and snatching (very random)
5 rounds of Run to stop sign
20 KB swings

Wednesday
1 hour bike trainer ride in the AM (tempo during show/recovery during commercials)
3 set of 5 jump pulls
5 sets of 10 KB thrusters, 10 pushups

Tuesday
Run in PM
30 sec AFAP
30 sec recovery
1:00 AFAP
1:00 recovery
1:30 AFAP
1:30 recovery
(3 rounds)

Monday
Off?? I can't remember.

March 16th - 22nd

Sunday


Run 1 hour with 3 - 5min or so tempos in the middle.





Saturday


Squalicum Mt. and Samish Lake Ride 3.5 hours. Profile below. Got frustrated with Map my ride .com and did not finish mapping it. I think it ended up being 45 - 50 miles. Maybe?

Friday
Trainer - 45 minutes in the am before work. tempo during show and recover in commercials.

Thursday
Off - mental health day.

Wednesday
Bike Ride - 1 hour: Woburn, Yew st, into fairhaven, back home.
5 rounds
20 swings
10 burpees
20 swings
10 tgu situps

Tuesday
Run 35 minutes
1 - 2 min tempo
2 - 5 min tempos
Recover

Monday
Brick
Run 30 minutes
Trainer 30 minutes

March 9 - 15th

Sunday
Off

Saturday
1 hour on the rollers. Tempo during show and easy during commercials
3 sets of 3 windmills right/left
3 sets of 3 TGU sit up right/left

Friday
Bike ride - End of Lake Samish Road and back 1.5 hours

Thursday
Bike Ride to Ferndale and back tempo

Wednesday
3o minutes rollers
5 rounds of
10 swings
10 snatches
10 push presses
10 pushups
10 sit ups

Tuesday
6 Hill repeats

Monday
Off

March 2 - 8th

Sunday March 8th
1/2 marathon training
12 minute warm up
6 min. tempo
3 min. recovery
x 4
9 min cool down
Then....
Rode bike to Ferndale and back.

Saturday
Bike
Trainer 1.5 hours
Tempo during show
Recovery during commercial

Friday
off

Thursday
1 hour trainer ride (I think...)

Wednesday
Trainer ride 30 minutes
Then
5 Rounds of
10 kb swings
10 1 arm swings
10 snatches
10 pushups
10 situps

Tuesday
Run -
5 hill repeats. Good stuff

Monday
Off

Tight Hammy

Sunday March 1st
1 hour run with 4 - 5 min temp / 2min recovery

Saturday Feb. 28th
5hours and 10 minutes - 70 mile bike ride. Kicked my butt. I bonked and the northeast wind killed me. 5 miles from the house I had to pull over and stand there for a minute. Kind of a stressful ride. Parts of the ride gave way to unexpected icy roads and one time I thought I was going to crash on Noon Road going down a steep hill. Other times we had to get off and walk through the ice because we could not ride through it. I don't think I ate enough during the ride which contributed to my snails pace on Marine drive. At one point I had a vision of me throwing my bike into the river and sitting down in the middle of the road and crying on Red River Road with a 20 mph direct head wind. But on a postive note I finally got to see a Bald Eagle at Dayton Harbor (wish I had my camera) and the house there are super beautiful and to die for.

Friday - Feb. 27
Bike 5:30 am - because I skipped Thursday's workout.
15 min warm up
30:30 Hard/easy x 10
10 min rest
30:30 Hard easy x 10
10 cool down

Thursday - Feb. 26th
Mental Health Day

Wednesday - Feb. 25th
30 minutes on the bike
5 rounds of
20 2 handed KB swings
10 pushups
20 air squats
20 situps

Tuesday - Feb. 25th
15 minute warm up
4 x Hill Repeats
Cool down run home
Total run time 35 minutes

30 minutes trainer ride. Testing out new bike seat position to see if my hamstring will stop hurting.

Monday
Off

Sunday
30 minutes on the trainer
30 minutes of running

Saturday
4.5 hour bike ride to Skagit and back. I really like this ride. Headed down Chuckanut and into Edison. During the ride we came across a group of other riders. I witnessed a heavier set gentlemen grind a gear so hard that his rear derailler broke off. Literally, the only thing that prevented it from hitting the pavement was the chain it was still connected to.
Other than that I felt good after this ride.