Training Results 8/20 - 8/28

Totals - 8/20 - 8/28
Miles - 146.95
Time - 986 mins...16.4 hrs!! I worked HARD!

Saturday - 8/20 -  Fitness Notes - first ride on the road since 2009 when I found out I was pregnant!
Total Miles - 24 / Total Time - 105 mins
4 mile easy walk with 10.5 mile ride AMPH 17

Sunday - 8/21 - Fitness Notes - Good ride. Knee was ok but I felt my ITB pulling a bit. Post ride run was hard, got to get used to this again, it has been a LONG time!
Total Miles - 25 / Total Time - 136 mins
21 mile ride - 1:17 AMPH 16.3
AHR - 149
MHR - 178
4 mile RW - 59:31 min  AP 14:53
AHR - 132
MHR - 184

Monday - 8/22 - Fitness Notes - VERY hard ST today. Lots of pushups, walking with weights, spraining intervals and good lifting. Pressed hard today.
Total Miles - 7.5 / Total Time - 155 mins
5 mile RW -
2 mile warm up walk - 31:42 AP 15:53
AHR - 104
3 mile Run - 34:38 AP 11:33
AHR - 158
MHR - 184
90 mins Cross Fit ST with 2.5 miles running intervals between weight sets
AHR - 145
MHR - 181

Tuesday - 8/23 -  Fitness Notes - Good morning walk along the lake with M. Felt good and walked strong.
Total Miles - 5 / Total Time - 71:51 mins
5 mile walk with stroller - AP 14:23
AHR - 118
MHR - 158

Wednesday - 8/24 - Fitness Notes - Crazy hard workout day but it felt amazing!! Hard ride on the Lemond with lots of climbs.
Total Miles - 26.8  Total Time - 276 mins
Spinervals DVD -
Time - 60 mins
Miles - 16.3
AHR - 129
MHR -  167
ARPM - 72
Cathe ST along with Core and TRX work -
Time - 70 mins
No AHR as my HRM battery was low and died
RW with stroller -
Miles - 10.5
Time - 146 mins
2 mile warm up walk - 34 mins AHR - 94
4 mile run - 41:43
AP 10:26
AHR - 171
MHR - 186
4.5 mile walk post run -  71 mins AP 15:54
AHR - 130
MHR - 183

Thursday and Friday - 8/25 - 8/26 - Fitness Notes - Knee not doing well. Rest. Went to a Chiro and he performed Graston on my ITB and it helped I also got a deep tissue massage that helped as well.  No workouts, just rest.

Saturday - 8/27 -  Fitness Notes - Longest brick to date and I truly feel I did really well. My AMPH was the same as last week but I biked longer today. Flintridge/Creekside and Terramount Route. Run was strong at first then bonked at mile 4. Needed fluids. Micah met my with G2 and it helped me finish strong mile 5. Good job for my first long brick - proud I pressed on but I need to improve my times!

Total Miles - 36.65 Total Time - 163 mins
Brick - Bike 30.4 / Run 5 followed by 1.25 mile cool down walk
Bike - 30.4 miles
Time - 1:52
AMPH - 16.3
AHR - 132
MHR - 159
Run - 5 miles
Time - 51:51 mins
AP - 10:23
M1- 11:01...walked for about .25 then ran
M2 - 10:08
M3 - 10:10
M4 - 10:39....bonked needed fuel bad.
M5 - 9:51

Sunday - 8/28 - Fitness Notes - Good ride. My AHR is getting lower from last week so that shows I am progressing. Good to see. Strong wind today but felt great. Knee a little sore but no big deal. Terramount Route
Total Miles - 22  Total Time - 80 mins
22 mile ride - AMPH - 16.5
AHR - 140
MHR -  170