Day 57: Run: 5 min EZ, 15 min tempo, 5 min EZ (3miles in 25 min)

Day 56: off (recovery)

Day 55: Swim: 150 wu, 150 drills, 1×500, 5×100, 4×50, 100cd: 1600 yards in 29 minutes

Day 54: off (travel day)

Week 8 ^ *sick week* –taper–

Day 53: Bike: 31 miles in 1 hour 50 minutes (1,611 ft) + Run: 1.2 miles in 10 min (8:06/mi)

Day 52: Bike: 20 min EZ, 7 min H, 3min EZ (8.6 miles in 30 min)

Day 51: Run: 35 minutes (4.3 miles @ 8min/mi)

Day 50: Bike: 21.6 miles in 1 hour and 20 min (60 min effort with 10 min wu/cd) + Run (off the bike) 2.3 miles in 20 minutes

Day 49: Evening Cruise (2.7 mi)

Day 48: Swim: 950 yards in 19 minutes (continuous)

Day 47: Run: 5min wu, 3x4min H + 2 min EZ, 5 min cd (3.4 miles) (M8)

Week 7 ^ *sick week*

Day 46-30: off

Day 45: Run: 1.7 miles in 15 minutes (8:29/mi)

Day 44: Virtual Ride: 11.2 miles in 40 minutes (M1)

Week 7 ^ *sick week*

Day 41-43: off

Day 40: Swim: 750 yds in 14 minutes

Day 38-39: off

Day 37: Virtual Ride: 11.3 miles in 35 minutes

Day 36:  off (A24)

Week 6 ^ *sick week*

Day 35: RACE DAY: 10 min run w/u > SWIM: 2,270 yards in 40:28, BIKE: 24.7 miles in 1hr 17min, RUN: 6 miles in 45 minutes < 10 min run c/d

Day 35: Run: 1.9 miles in 15 minutes (7:55/mi)

Day 34: off

Day 33: Swim: 1500 wu, 150 drills, 1×400, 4×100, 4×50, 100 cd:  1400yards in 24 minutes @ 1:42/100yds + Ride: 6 miles in 20 minutes

Day 32: off

Day 31: Run: 5 min w/u, 15 min tempo, 5 min cd (3.1 miles, 8min/mi)

Day 30: Virtual Ride: 10 min w/u, 3x3min H + 2min EZ, 5 min c/d (10.7 miles in 30 min) (A17th)

Week 5^

Day 25: Ride: 17.6 miles in 60 min (wind and rain) + Run (off the bike): 1.3 miles in 10 minutes (7:35/mi)

Day 24: Run: 10k in 50 minutes (8:06/mi)

Day 23: off

Day 22: Virtual Ride: 10 min w/u, 3x6min H + 3min EZ: 15miles in 42 minutes

Day 21: off

Day 20: Swim: 150 wu, 150 drills, 1×400, 4×100, 4×50, 100: 1400 yards in 23 minutes

Day 19: Run: 5min w/u, 4×4 min hard w 2 min EZ, 5 min cd (A10th)

Week 4 ^

Day 18: Bike: 70 minute effort (20 miles) + Run: 15 min (off the bike) 8:10/mi

Day 13-17: off (travel to Eric’s race/Spectating)

Day 12: Swim: 150 w/u, 150 drills, 1×500, 5×100, 7×50, 100: 1700 yards in 40 minutes

Day 11: Run: 5 min w/u, 4x4min H + 2min EZ, 5 min mod (A3rd)

Week 3 ^

Day 10: Ride: 60 minute effort (18.3 miles) + Run: (off the bike) 10 minutes 1.3 miles (7:18/mi)

Day 9: Run: 6 miles @ 8:13/mile

Day 8: off

Day 7: off

Day 6: Virtual Ride: 10 min mod, 3x6min H w 3min EZ, 5min mod

Day 5: Run: 5 min w/u, 4x4min H + 2 min EZ, 5 min c/d

Day 4: off day (M27th)

Week 2 ^

Day 3: Bike+Run: 60 min tempo effort + 10 min off the bike

Day 2: Virtual Ride: 20 min mod- 155W, 5 min hard- 230W, 5 min mod- 155W (11.5 miles)

Day 1: Run: 10 min mod- 8:18, 3 min hard- 6:50, 7 min EZ- 9:44 (2.3 miles)

*started new training plan w/ structure and phases of base, build, peak, taper, and recovery*

Day 200: off day

Day 199: Virtual Ride: 7 mi in 20 min

Day 198: off day (back injury)

Day 197: off day (back injury)

WEEK TWENTY NINE ^

Day 196: off day (travel day)

Day 195: Swim: 1,300 yds 25 min (1:47/ 100 yds)

Day 194: Run: 5.8min in 49 min (8:23/mi)

Day 193: off day (travel day)

Day 192: Run: 5 miles in 44 min (8:45/mi)

Day 191: Swim: 1,200 yds in 28min (approx. 1:31/100yds)

Day 190: Post-Race Recovery (virtual) Ride: 6 miles in 20 minutes

WEEK TWENTY EIGHT ^

Day 189: RACE DAY: South Bay Duathlon (Run, Bike, Run): 10k (44:04 | 7:06 min/mi), T1 (1:11), 40k (1:18:30 | 19.03 mph), T2 (59), 10k (24:08 | 7:47 min/mi); Total Time: 2:28:54

Day 188: Pre Race: Run: 15 minutes at tempo/strong pace & Bike: Short sprint going around the block checking on gears shifting properly

Day 187: Off/rest

Day 186: Swim: 1000 yards

Day 185: Bike: 20 minute ride at a comfortable pace

Day 184: Run: 5k tempo  (5 min moderate + 15 min strong (10k race pace) + final push at 5k finish pace); EZ cool down +drills

Day 183: Bike (Zwift): 5 min ez, 10 min endurance-moderately strong, 3×3 min @ threshold (5 min max pace) w/ 2 min endurance, 5 min endurance to moderately strong, 5 min ez

WEEK TWENTY SEVEN ^ (taper week: first Duathlon this Sunday)

Day 182: Run: 7 miles @ 8:24/mi (58 min)

Day 181: OFF (rest day)

Day 180: Yoga (strength and core)

Day 179: Ride: Hill Repeats; 23 miles in 90 minutes with 2 min (7% grade) climb x4

Day 178: Run: Easy 15 min run

Day 177: Swim: 1,000 yards

Day 176: OFF (rest day)

WEEK TWENTY SIX ^

Day 175: Volume Ride: 60 miles (with Eric) in 4 hours with 3,200ft of UP

Day 174: Volume Run: 7 miles @ 8:06/mi  (56 min)

Day 173: Swim: 1000 yards (not as slow)

Day 172: Swim: 1000 yards (very slow)

Day 171: OFF

Day 170: Run: Tempo 5k (with 8-10 min w/u & c/d)

Day 169: Bike (Zwift): Easy 30 min spin + Yoga (Adriene’s Fearless Practice)

WEEK TWENTY FIVE ^

Day 168: OFF sick

Day 167: OFF sick

Day 166: OFF 102 temp

Day 165: Run: Track: 1x1mi, 2x800m, 4x400m (10-15 sec rest between) with a 10 min w/u & c/d

Day 164: Run: Easy shake out

Day 163: off

Day 162: off (migraine)

WEEK TWENTY FOUR ^

Day 161: Volume Run: 8 miles @ 8:12 pace (1 hr 5min)

Day 160: Volume Ride: 50 miles in 2hr50min with 1,200 ft of UP

Day 159: Run: Warm up + tempo 5k (7:55 pace)

Day 158: off (migraine)

Day 157: Ride (Zwift): 1 hour at moderate pace with 1 and 2 min intervals and 20 min tempo (40k pace)

Day 156: off

Day 155: off

WEEK TWENTY THREE ^

Day 154: Ride: 22 miles (1 hr 20 min) -turned back early due to rain-

Day 153: off (Super cross!)

Day 152: Yoga

Day 151: Run: Fart-Lek Interval Run (10-12 min w/u & c/d)

Day 150: off

Day 149: Run: Tempo Tuesday: 10 min W/U, 10k in 49 minutes, 12 min C/D (legs felt heavy and tired from start to finish, but I’m glad I pushed through it)

Day 148: Swim: Easy Recovery: 1,000 yards (23 min)

WEEK TWENTY TWO ^

Day 147: Bike: Going for Volume: 50 miles in 2 hrs and 50 min (1,200ft); Still have a ways to go with proper nutrition for longer efforts (Hydrate early and often!)

Day 146: Off day; Some reflection and feeling grateful

Day 145: Bike: 1hr 20 min- 21.5miles

Day 144: Run: 12 min W/U; 4×1 mi (targeting 7:10/mi) – 1@7:10, 2@7:16, 3@7:05, 4@7:10; 10 min cool down and drills +  Day 14 of Yoga with Adrienne’s 31 days of #yogarevolution a forgiveness practice

Day 143: off (migraine day)

Day 142: Bike: 26 mile (1,700 ft); working on high cadence. very cold!

Day 141: Recovery day/ Day 13 of Yoga with Adrienne’s 31 days of Yoga Revolution, which was a practice in “openness” 🌼 I decided to do a practice (featured) to explore crow pose 🙏🏼 Definitely feeling stronger day by day!

WEEK TWENTY ONE ^

Day 140: Bike (Zwift): 20 miles in 1 hour (614ft simulated); Avg power: 136; Avg HR: 150bpm; Avg speed: 20mi/hr

Day 139: Bike (Zwift): 15 miles in 40 minutes (460ft simulated); Avg power: 177; Avg HR: 160bpm; Avg Speed: 22mi/hr

Day 138: Bike (Zwift): 18 miles in 1 hour (870ft simulated); Avg power: 126; Avg HR: 140bpm; Avg speed: 17.6mi/hr  [easy pace]

Day 137: Yoga: Days 10 & 11 (fighting head pain today)

Day 136: Recovery Day/ Repeat of Yoga Day 9

Day 135: Run: 12 min W/U; 20 min @7:25/mi (tempo); 12 min C/D + Yoga: Day 9 (empower practice)

Day 134: Recovery day

WEEK TWENTY ^

Day 133: Bike: 24 miles in 1hr & 50min (pushing on the climb up hicks) + Yoga Day 8

Day 132: Yoga with Adriene Day 8 of #yogarevolution focus on serenity. The perfect way to start my day – easing my nerves before working with my first clients today ✌🏼

Day 131: Run (track): Easy W/U, 1x1mi, 2×800, 4×400 (targeting 5k pace 💪🏼 with 1-2min EZ jog in between), EZ warm down with drills + Yoga with Adriene Day 7 of #yogarevolution focus on stability 👊🏼

Day 130: Yoga: 30 minutes (Day 6) with a focus on abs and attention.

Day 129: Yoga: 30 minutes (Day 5) focus on Prana and finding rhythm. Bike: Zwift, 40 minutes incorporating intervals (4x3min @threshold w/ 2 min high cadence recovery between each). Swim: 1000 yards incorporating some speed work (6×50).Hydrate, eat, repeat.

Day 128: VERY SORE and very achey knees. Yoga: 30 minutes (Day 4)

Day 127: Swim: 1000 yards (approx 20 minutes); everything is sore today and I’m feeling very tired. When I was finished a headache set in that has been nagging me for the rest of the day.

WEEK NINETEEN ^

Day 126: Zwift: 90 minutes with hard effort on the “climb”; simulated 2,500 ft in elevation + Yoga for 30 minutes (Yoga Revolution Day 3)

Day 125: Zwift: 70 minutes (~25 miles) including a 30 minute tempo effort + 1 hour of Yoga (Day 1 and 2 of Yoga Revolution)

Day 124: OFF

Day 123: Run: Sore legs, easy 2 miles around the block

Day 122: Zwift: 40 minutes + Run: 5k @ 8min/mi

Day 121: Zwift: 30 minutes (~10mi) “easing into the week” Morning W/O

Day 120: Off/Recovery Day

WEEK EIGHTEEN ^

Day 119: New Years Day! Attempted climbing Mt. Hamilton – turned out my tires were not up for the challenge. A bummer, but probably a blessing in disguise. Run: 7.5 miles at 8min/mi

Day 118: New Years Eve! Tried going for a quick ride and it immediately turned into a flat tire. Zwift instead: 30 minutes (~10 miles).

Day 117: Run: 2 miles @ 8 min/mi

Day 115-116: Travel Day + Rest day – Just chillin’ and unpackin’

Day 114: Bike: Ride through East County with Eric – 32 miles including a size-able climb (2000 ft).

Day 113: Bike: Quick 12 mile ride with Eric before sunset.

WEEK SEVENTEEN^

Day 112: XMAS DAY: Hike: Leisurely walk on a flat trail. + Circuit Training: 5x arms + core

Day 111: Run: Thankfully headache free after 3 days of pain. Enjoyed a chilling 4.5 mile run in San Diego in spite of the rain and wind because the freedom from head pain made it feel like a blissful escape. A good reminder to be thankful for my healthy days and to keep working hard to find headache freedom.

Days 108-110: Off due to a 3 day migraine. The stress and emotion of my Noni’s poor health circumstances has left me distraught and struggling with pain. Trying various medication and getting extra rest to no avail.

Day 107: Bike: Another successful lunch ride incorporating a threshold interval on the main climb. Thought I was low key going to die partway through. Luckily it’s a reasonable length.

Day 106: Bike: Pearce loop (lunch ride) comfortable fun pace.

WEEK SIXTEEN^

Day 105: off. Was supposed to be a long ride but I guess I took Monday recovery a day early.

Day 104: Run: Shake run on sore legs before heading to the city for the night.

Day 103: Run: Thursday Interval (except its Friday): on the track – 10 min W/U, 4X5min descending pace (targeting goal 5k pace) target pace breakdown 1: 7:45/mi, 2: 7:15/mi, 3: 7/mi, 4: 6:45/mi with 2 min EZ jog between each, 10 min CD + drills/leg swings/stretches.

Day 102: Nope. Legit fell asleep as soon as I got home from work. Sometimes my body shuts off in protest. Lol I’ll try for that track workout tomorrow…

Day 101: Run: Wednesday Recovery: 30 min at endurance + stretches and rolling out. It takes discipline to go slow and let your body recover too.

Day 100: Bike (zwift): tempo Tuesday: 50 min total with a 15 minute tempo (felt like I was going to fall over!); tried to focus on high cadence

Day 99: Monday recovery

WEEK FIFTEEN^

Day 98: bike (outside!): Grizzley peak (reverse) in Berkeley CA (approx 1.5 hr, a civilized conversation pace) with a couple of old team mates. Felt so good to be outside even if it meant frozen toes!! (Slept for a solid 12 hours, I think the finally kicked my chest infection).

Day 97: bike: 30 min stationary + run (off the bike): 1 mile — antibiotics have me feeling low energy today/just had to get it done

Day 96: Yoga and stretching recovery day

Day 95: Bike: Stationary Zwift: 15 min (woke up late, but I’m trying to get into the routine of early workouts)

Day 94: Bike: Stationary Zwift: 25 minutes reaching for Zone 4 + 15 min stretch

Day 92-93: Rest Days (Bacterial Chest infection, hello inhaler!)

WEEK FOURTEEN^

Day 91: Rest day; fun night out with the housemates

Day 90: Bike: yay outside!

Day 89: Bike: 45 min (zwift) + core (4x strength circuit)

Day 88: Rest Day. Was going to swim and then I didn’t. Bad girl.

Day 87: Run: 30 min building to zone 4 + stretching and core

Day 86: Bike: 30 min (Zwift)

Day 85: Bike: 70 minute Zwift (stationary bike)

WEEK THIRTEEN^

Day 84: Going home post-turkey weekend camping (Holy 7 hour drive :P)

Day 83: 25 minute run around the campsite – legs feeling like BRICKS

Day 82: Hanging out at the campsite/ getting dirty! Over 8,000 steps walking around

Day 81: Happy Thanksgiving!! First MTB Ride! Big steady climb and a fast descent.

Day 78-80: Rest and Doctor visit for Occipital nerve injections

WEEK TWELVE ^

Day 76-77: Recovery Zone/ Rest and Recoop/ Saddest Bday weekend eveR

Day 75: ER Visit – Migraine induced syncope/ mild concussion

Day 74: Rest Day – mild headache

Day 73: Run: 30 minutes on the treadmill at 24 (fitting something in between work and meeting)

Day 72: Rest Day

Day 71: Wine Tasting Hangover. It’s my own fault.

WEEK ELEVEN ^

Day 70: Yesterday’s visit to 4 winery’s left my body feeling low energy and my head feeling achey today; took today off and got some grocery shopping and healthy meals checked off my list

Day 69: Morning 30 minute 8:15/mi pace with Eric; something quick before a day of wine tasting

Day 68: off; Nursing a nagging headache all day – Wondering if the weather/ atmospheric pressure changes are contributing to my pain

Day 67: Tempo for 2 miles, pumped about a 7:15/mile pace (headache day – kept it short)

Day 66: Bike: 50 minute zwift ride; high cadence technique work and incorporated 2-3 fast/hard sprint efforts and 2 strength/hill efforts

Day 65: Run: 20 minute morning run (in the dark!) followed by a tough 20 minute core and strength circuit

Day 64: Bike: 30 minute morning spin on zwift at an easy endurance pace for my recovery day

WEEK TEN ^ (Went into this week wanting to switch to morning workouts, but had my shifts changed mid-week)

Day 62-63: Eric’s Birthday Weekend in Monterey! Relaxing and fun get away!

Day 61: Took the evening off to have dinner with my brother in our neck of the woods; an awesome sushi feast!

Day 60:

Day 59: Off (Migraine pain)

Day 58: Bike (indoor): 45 min with focus on high cadence (95-110 RPM)

Day 57: Stretch / Roll Out/ Core

WEEK NINE ^

Day 56: Bike (indoor): 2 hour endurance (a couple hard hill efforts) | Run: 30 min at 8:30/mi

Day 55: off

Day 54: Run: 30 min TEMPO 7:40/mi

Day 53: off

Day 52: Bike (indoor): 20 min w/u (with alt 30 sec high cadence/ 30 sec EZ for 3 min), Pyramid: 1-2-3-4-5-4-3-2-1 min (build to threshold throughout) (with 1 min EZ), ez c/d

Day 51: off

Day 50:Run: 5 min w/u, 50 min aerobic pace, 5 min c/d

WEEK EIGHT ^

Day 49: Yoga / Stretch / Core

Day 48: Bike: 3 hours (50 miles) with a 45 minute threshold interval up the 6 mile climb

Days 46- 47: Off (Migraine pain)

Day 45: Core

Day 44: Run: 5 min w/u, 20 min TEMPO (7:30/mi), easy c/d

Day 43: off day

WEEK SEVEN ^

Day 42: Bike (Indoor): 90 minutes (20 min w/u, 60 min 160 watts, 10 EZ c/d)

Day 41: Run: 30 min steady endurance pace

Days 38 – 40: Off (Migraine pain)

Day 37: off day

Day 36: Run: 5 min w/u, 30 min TEMPO (7:40/mi), 5 min c/d

WEEK SIX ^

Day 35: Run: 50 minutes easy to moderate pace | Core

Day 34: Bike: 3 hours (40 miles) with a 45 min interval hard effort up main 6 mile climb

Day 33: off day

Day 32: Bike: 2 hour steady ride (post recovery, getting back to it)

Days 29 – 31: (Migraine days)

WEEK FIVE ^

Days 24 – 28: off / sick / migraine — ideally would have been easier workouts, but that’s okay! Sometimes your body shuts down when it needs a reset! Best you can do is listen 🙂

Day 23: Bike (indoor): 15 min w/u, 5-4-3 min hard (w 90 sec rest), 10 min c/d

Day 22: Off day

WEEK FOUR ^ Recovery Week

Day 21: Run: 1 hour endurance (with puppy partner)

Day 20: Bike (indoor): 1 hour 50 min, hard on the hills

Day 19: Bike (indoor): 15 min w/w, 5-4-3 min hard (with 90 sec R), 10 min c/d

Day 18: Off day

Day 17: Swim: 400 w/w, 400 TT, 200 EZ pull, 200 TT, 400 c/d

Day 16: Run: 10 min W/U, 30 sec hill sprints x10, 10 min C/D

Day 15: Off day

WEEK THREE ^

Day 14: Bike (indoor): 1 hour and 40 minutes with harder effort on the hills

Day 13: Bike: 1 hour and 40 minutes with integrated hill work (main 6 mile climb just under threshold)

Day 12: Off

Day 11: Run: 40 minutes endurance pace

Day 10: Off

Day 9: Bike (Indoor): 15 min W/U, 5 x3 min hard (with 90 sec R), 10 min C/D

Day 8: Off (Migraine day)

WEEK TWO ^

Day 7: Bike: 90 minutes in aerobic zone | Run: 1 mile off the bike (headache day)

Day 6: Bike: 90 minute steady pace

Day 5: Off (Migraine day)

Day 4: Bike (Indoor): 10 min W/U, 6 min one leg drills, 4 x3 hard (with 60 sec R), 10 min C/D | Run: 35 min steady endurance pace

Day 3: Swim: 1000 m comfortable pace, freestyle (first swim in a while!)

Day 2: Stadium Repeats: 15 min W/U, 30 second sprints (easy jog on the way down for Recovery), 15 min C/D

Day 1: Endurance Run: easy pace + Core

WEEK ONE ^