<![CDATA[ LEISURE------------TO------------ BUISNESS!!!]]> Freewebs http://keeptheconfidence.webs.com/katrinakidtraining.htm <![CDATA[Mayors Ride Sunday]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3427134 2008-5-04T17:23:00-0100 <![CDATA[Swim'n Saturday]]> Woke up and swam at a decent pace for 30 minutes then did 5 minutes with a kick board, and then another 10 minutes of freestyle.

Total: 45minutes of swimming

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3427050 2008-5-03T16:25:00-0100 <![CDATA[Fatigued Friday]]> AM Spin class with Gerry: felt great as it was a strength class and i pushed through the entire class focusing on the next race and putting in my efforts to keep the intensity high. the class included hills, and fast cadence intervals; he worked us hard and i was right there with him.

PM post work workout:
6 mile run with easy/hard run. Ran a total of 39.59 but felt terrible! I ran first mile easy and planned on running every other mile hard but when the 2nd mile resulted in a 5.48 mile I decided to back it down and just focus on a pace. I believe the race and continuous effort caught up to me today! I then ran the last mile in about the same time: 5.48. All in all that puts an average mile at around 6:30. This week i logged a total of 20miles after a race! I think thats high but I need to train through it and prepare!

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3426751 2008-5-02T16:17:00-0100 <![CDATA[A.........not an austrailian "ey" ]]> AM Swim
Coach/drill sergant/phsyco-Pete decides to place me in the A lane...........we have tried this before and if you remember....I had to be sent inside to have my stroke worked on my Coach Robin. I was placed into the workout after i was already in lane B and pete decides "its time"....
The workout
10x200s 15sec rest (best pace)
2x500s 15sec rest (best pace)
600cd
Total: 3600m
Felt good but we were moving at about 1:16 pace for 100m's and that to me is about 18sec faster than race pace!!! I mean Keith is superhuman....the guy is a fish in the water. He doesn't even come across as powerful but more of just an aveage swimmer but his ability to glide and use each stroke as a smooth transition to the next assures his "pam" like slice though the water.

Post Swim: Bike
In the spin room for 20 minutes due to the long swim workout and having to get into work on time.

Post work:Run
Ran in chastain park with Brad and Ashley peters..both getting ready for Gulf Coast Half Ironman this weekend!!! we ran about 5 miles at a decent pace of 42.13. It was an amazing day in chastain park and as i look back on the days workout i only see that i did a mini tri just days after st, anthonys.......i am crazy!!! it is a fact.

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3423764 2008-5-01T22:03:00-0100 <![CDATA[Pass the...............gas! ]]> Ok, so i hope your not judging this blog by its cover!!!! But today was gas day! I mean, this guy we ran with (nameless) would not shut it down....and i know its not something you want to read but i had to deal with it before i got to smell my breakfast or even the exhaust from my car (no pun intended). Anyway back to the training at hand.....

Long run 1:16 minutes about 10+miles at an easy 7 minute or so pace heart rate was an average 143(and yes this wil be a new entry as my *Freestyle watch is fixed. Felt great, turnover was excellent and breathing comfortable...we went a new route as it was me, don, calvin g., don b, and gas.

Post work...workout:

Met Brad and Stacy at Colums drive(a 2.5 stretch, 5 total loop that ends where the chatahoochie river meets the forest, it is a well known spot for all cyclists and hand cyclists beacuse of its limited traffic flow, flat land and a perfect mileage break down for speed work)We did interval work (2.5 pull then switch off and allow others to draft and gain their composure). We averaged 23.9 miles an hour over the entire 25 miles ridden. We were pulling at speeds up to 27mph and keeping it around 25ish when brad and i would pull. Post workout food.......Slopes BBQ with Mike L.

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3423728 2008-4-30T21:51:00-0100 <![CDATA[Back in the SWIM of things]]> ahhhhh, nothing i love more than a cold pool after a hot weekend! BUT NOT WHEN ITS FRIGGIN 5:30am!!!! none the less, i jump in to begin the warm up as people congratulate me on my placing and ask the normal triathlon questions: water, bike course, running weather, and how you felt. It was fun to have everyone back from the race and those that did not go as we shared stories before the warm up started. I then began my warm up and did:
200w/u
10x200s
total-2200m
*cut the workout short due to the race on sunday...most others did as well; fortunatly for me i have to also be thinking about the 70.3 coming up in 2 weeks!!!

30 minute spin after swimming on light resistance to spin out the legs and listen to some tunes.

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3423675 2008-4-29T21:44:00-0100 <![CDATA[From: Flo-rida!]]> Today was an off day from training....I called in to work and said i would not be able to make it in. I then began the journey back at 9am after a wonderful continental breakfast and some beverages from the store. It was a peacful drive back that was a great ending to a wonderful "vacation." I know i am sick for allowing these things to be my vactions, while some would need a vaction for my vacation! Its a sick mentality but a fun one to have! Its only self inflicted, self respected, self motivated and needed in my world of limits as i try to allow others to view what it takes.

AHHHHH a usual bed awaits!!!!  

]]> http://keeptheconfidence.webs.com/katrinakidtraining.htm?blogentryid=3423645 2008-4-28T21:38:00-0100