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MaryStella's Triathlon training crossfit endurance

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same company as the hemp bread. french meadow. I've seen them in every health store near me as well as my grocery store. they are frozen but they defrost fast. you can even put them in the toaster frozen and they are fine. I prefer the bread to the bagels but my store was sold out of the bread this time so i got the bagels. I like them with nut butters.


I love that your were running for me in spirit! I can't wait to run again but i think it is going to be a little bit yet. log some miles for me until then!!

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sore when I got up today. Can tell I started using weights again. I was wondering how my swim was gonna go as a result but I figure I would just go do my best and see where it was at. turned out well. did 5 x 100 drills of switch, catch, drag, switch and hesitate. then a 35 minutes time trial. I had to share a lane for it. The pool was crowded and while that doesn't make for easy swimming it does make for slightly more realistic tri swimming when others are disturbing the water near you. was 2 stroke away from finishing my 80th lap with my alarm sounded. i finished the 80th lap out while the alarm was still standing. I was happy to get 2,000 done in this time. I had to stop 3 times to fix my goggles. They have been taking on water lately. Didn't have time for anything else.


Cf wod - "helen"

3 rounds of

Run 400 meters (i had to row it)

21 KB swings @ 35 lbs

12 pullups.


Time 12:31 - tied my PR.


I was really hoping to beat it this time but it wasn't to be this time. The pullups are my weakest link. When I am tired I have a hard time holding onto the bar and connecting the kip. Outside of a wod I don't have issues with that.


Back Squats - first time under a barbell since the surgery. plan was to start at 45 and work up in 5 lb increments. did exactly that all the way to 135 which is my bodyweight. I ran out of time so ended it there but overall I felt like that was good stopping place. I could have put my more weight I'm sure but all these weights were very controlable for me and had good form. my foot never hurt while doing them. It doesn't hurt after although it does have a "worked" feeling.


Going to ride the cervelo p2 tonight!


meal 1 - vega wfo w/coconut water

meal 2 - soy yougurt, strawberries, blueberries, ground flax, mac nuts

meal 3 - tofu, red onion and red peppers, zucchini, sweet potato, guacmoke,

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I bought a cervelo P2 Time trial/triathlon bike last night. Need to get it fitted etc. which has been thinking about a few things like gearing, water bottle placement. pedals/cleats, carbon fiber tri shoes. Won't get the bike for a few more days but it is all very exciting.


2 mile warmup - legs were sore from yesterday then 30 minutes of 30 seconds on 30 seconds off. then 30 minutes of 50 seconds on 10 seconds off. distance - 11.84 miles avg speed 14mph this was a rough on to get through, My legs were sore after it.


It affected what cf wod I was going to do because they didn't feel recovered enough to really move weights around. Decided on JT which is just an impossible wod!


21 - 15 - 9

Handstand Pushups (did them with my toes on a box)

Ring Dips (did dips between 2 boxes, negatives down to depth but used 1 foot as assistance out of it)



time 12:10


Felt like a crappy effort since i barely had the strength to get through it.


Started my strength for today with shoulder presses that ended up being push presses. 45-50-55-60 were strict presses around 65 they became push presses 65, 65, 70, 75,80, 80, 85 85, 90, 95 - with a spot)


I alternated each lifts with 5 reps of toes through rings. Ended up doing 75 toes through rings in total.


meal 1 - tofu, arugula, salsa, guacamole, yams

meal 2 - vega wfo w/ coconut water

meal 3 - tofu, brown rice, broccoli, carrots, mushrooms, clif builder bar

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swim - 500 drills - 100s of switch, catch, drag, shark and hesitate


then 22 x 50s on 20 sec rest - it was supposed to be 20 but i am a bad counter


100 breaststroke to cooldown


1 - 42

2 - 44

3 - 39 - took off with the guy next to my lane

4 - 43

5 - 46

6 - 45

7 - 45

8 - 44

9 - 48

10 - 44

11 - 46

12 - 44

13 - 44

14 - 46

15 - 47

16 - 45

17 - 46

18 - 47

19 - 42 - took off with a guy next to me

20 - 48

21 - 43

22 - 42 - left with the guy next to me


cf wod -

10 rounds 4 time of

10 KettleBell Sumo Deadlift Highpulls @ 53 pounds

10 GHD situps

10 Back Extensions


time 15:40


meal 1 - vega wfo w/coconut water

meal 2 - soy yogurt, strawberries, blueberries, ground flax seed, mac nuts

meal 3 - clif builder bar

meal 4 - tofu, salsa, arugula, yams, guacmole, mac nuts


I have been really hungry lately.

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Had my cycling class again this morning with the pro. Did 15 miles worth of intervals. Varying from where the cadence was a 60 and we were grinding away to where the cadence was 100 and we were spinning. Had to maintain the same speed the entire time. Effort was mostly in the 90 percent range. Never dropepd below 85 while spinning. Talked mostly about the pedal stroke and what muscles you being engaged in what phase and how to try to use all of them not just pushing the pedal. Also talked about positiong yourself on the seat based on what you are looking to do. (power vs. spinning). worked hard. Legs were sore after it. Got more fitting done on Damon today and I actually got to bring him home! He is a bit of a work in process (Arn't we all really). I ordered Speedplay Zero Stainless Steel Pedals as well as Specialized Carbon Tri Shoes. Right not hydration is just an aero waterbottle on the downtube while I decide what I want to go with regarding a setup between the aerobars. I think I figured out how I am going to run my garmin forerunner off of it. Need to test it out on the trainer as the roads are still an icy mess.


Even more exciting news for today. I ran for the first time post-surgery and really for the first time since September! I walked .36 miles to warmup. Then ran .95 miles on a relatively flat loop. and walked another .36 to cooldown. It went ok. No pain while running. I iced my foot afterwards just to be on the safe side. Afterwards the outside of my ankle was a little sore but that happened with I start riding the bike again too so I am not too concerned about it.


meal 1 - clif builder bar

meal 2 - vega wfo w/coconut water

meal 3 - chili lime tofu, 2 mexican pizzas (black bean dip, tomatoes, cabbage) peanut butter

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Thanks Ladies although at the pace i am currently moving it is barely considered running. But it is a step in the right direction.

@viva - I decided to go speedplay this time because i wanted to the double sided and the better corning can't hurt either. I am sure they will take me a bit to get used.


My legs were sore from yesterdays ride but I wanted to start riding my cervelo on the trainer. I spent about 10 minutes warming up going through every gear about 30 seconds to a minute apart jsut to start feeling what each gear feels like. I have some rubbing issues that will have to be addressed. I also doing feel really comfortable on the bike yet. Not sure if it is an actual setup issue or I am just not familiar with it yet. Have the garmin to the right of my aerobars is ok but not ideal so i am going to have to play around with that too! workout was 5 rounds of 2 minutes on 30 seconds off. I don't have stats as the bike sensor isn't on this bike yet. My legs were pretty cooked though so just getting through those was tough enough for today.


Headed to the pool next did 500 of drills to warmup - 100s of switch, catch, drag, shark & hesitate followed by 30 rounds of 25 yds with mid pool starts on 10 seconds rests. Times started out in the 21/22 range and ended in the 26 range. I never really got into this workout. It was like 6 stroke a flip and 6 strokes and i was done so i never really felt like i was swimming. cooldown was the same drill set as the warmup.


Did my 2nd run today. this one didn't go as well. I walked the same warmup and cooldown as yesterday but this time I ran 1.5 miles 14.47. This time my foot felt like i was stepping on something hard where i had the surgery. maybe not recovered enough from yesterdays effort or maybe the scar tissue. It wasn't really bad pain but i didn't have that yesterday. I had ice on it when I got home.


meal 1 - tofu, red pepper, spinach, guacamole

meal 2 - vega wfo w/coconut water

meal 3 - same as 1 plus peanut butter

meal 4 - tofu chimichurri & 2 mexican pizzas, mac nuts

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swim - 500 drills - 15 minute time trial - midway through the 34th lap when the alarm went off. finished with another 500 of drills.


ran 2 miles today. Have a knot in my leg calf that I have been trying to dig out all day. Ran 3 days in a row so most likely I will take tomorrow off for running.


cf wod - 10 rounds for time of 10 Kettlebell Cleans @ 35 lbs and 10 pullups. - time


no issues on the cleans but the pullups were rough. tore my hand AGAIN! I just can't win anything there is a wod with a lot of pullups I get a callus tear.


bike - 20 minute easy spin - just to spend more time getting used to being aero. still not feeling comfortable on the bike and it def needs the gears adjusted.


meal 1 - vega wfo w/coconut water

meal 2 - 2 cups chocolate soymilk, vega wfo, straberries, mac nuts

meal 3 - clif builder bar & mac nuts

meal 4 - tofu chimichurri & roasted yams

meal 5 - grit tofu, roasted green beans, 2 slices hemp bread w/peanut butter

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bike - 10 minute warmup then 21 minutes of 45 second on 15 second off 4 minute cooldown spin. Don't have any distance info without my sensor. Legs were hurting. I ordered another Garmin Sensor to put on this bike. So I can switch back and forth between this and my road bike. I've decided what I don't really like about this bike is the saddle. I am used to the women's specific butterfly saddle of my road bike. I will give it a week or two to see if i adjust to it but I might have to order a women's specific butterfly saddle for the tri bike too.


CF wod - "Joshua"

5 rounds for time of

Run 400 meters (subbed as a row)

30 GHD situps

15 Deadlifts @ 175


time 31:58


The deads were what slowed my down. Just a lot of reps at that weight. I haven't been doing them for awhile. I had no trouble with the row. Didn't have to break the GHDs until the last round. I am sure I will be feeling this wod again later. But it was a great one I loved it. Had I been moving heavy stuff around lately I probably could have done better.


meal 1 - 3 slices hemp bread & peanut butter

meal 2 - vega wfo w/coconut water, mac nuts

meal 3 - grit tofu & roasted green beans

meal 4 - clif builder bar & mac nuts

meal 5 -

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swim - got to use my new fins, pull buoy & kickboard today. I am determined to learn to swim faster!


500 drills - 100s of switch, catch, drag, shark & hesitate

200 - 3.25

another 500 of drills - same as above

200 - 3.23

500 of drills - same as above

200 kick

100 side kick - switching sides every 25

50 breaststroke


i really like the kickboard I got. Have to get used to the fins. I ordered paddles too but they were missing a piece so i have to wait for my new ones to come.


run 2.09 miles - foot doing ok - back to the doctor tomorrow. dreading more shots but probably going to end up getting them.


cf wod - amrap in 12 minutes of

10 pullups, 10 situps, 10 stepups onto a 24 inch box

6 full rounds and 3 pullups in the 7th round

lost more skin off my hand.s step up felt ok.


easy 35 minute spin - still trying to get settled into my new bike. Still not used to the saddle. My surgical shoulder has been clicking when i am in the aerobars. Sometimes I can make it go away. other times I can't. That is something I am going to have to watch.


meal 1 - chocolate soymilk, blueberries, vega wfo

meal 2 - vega wfo w/coconut water, mac nuts

meal 3 - clif builder bar, mac nuts

meal 4 - tofu, red peppers, carrots, mushrooms, guacmole

meal 5 - clif builder bar, mac nuts

meal 6 - tofu, granola & soymilk

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thanks RC! giggles CC!


bike - 13 minutes warmup then some tabata! 8 rounds of 20 seconds on 10 second off. 7 minute cooldown. This is the hardest I have gone on my new bike yet. Guess I am starting to get broken into it. I emailed Cervelo yesterday to ask why they offer womens options on their road bikes etc. but not on their TT bikes. I'm curious to see their response if I even get one. I mostly just wanted to voice my opinion that it might be a nice idea since the bike can be the best piece of machinery but if you can't feel comfortable on it you'll never do well with it. I haven't decided if i am going to switch the saddle yet or not. I do seem to be doing better with it but as my mileage increases and i get out on the road ill see what's up.


great weather here again today! I got outside and did a 2.3 mile run. Had to get it in before the doc appt where he cripples me up for a few hours. It went well enough. Not really running hard but it is good to be moving!


cf wod - 60 Kettlebell Snatches - (30 each arm) for time - 26 lb KB time - 3:40

Kept the weight light as I haven't done snatches in forever and I basically want to make sure the form was on and I wasn't muscling the weight. I didn't want to accidently have to pull my foot off the ground to get the weight up. Next time I think I can go heavier.


Visit with the doc went well. Got another shot in my foot to break up the scar tissue. He thinks this will be the last one since most of the scar tissue at this point is superficial to the skin and not over the nerves in my foot. I have to keep using the Voltaren gel everyday but I am cleared to run on the flat and gradually increase my distance. no hills or speedwork yet. Only other big restriction is no jumping of any king, no jump rope, box jumps, broad jump, jacks, etc. since that is the only thing he said that could really imjure it at this point in the healing process. I have to go back in a month. The big thing he wants to me do is keep it stretched out. Im sore from the shot now. Hopefully that will be gone by tomorrow.

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yeah i hope he is right! I don't want any more shots! Haven't heard from cervelo. Im still debating what to do about the saddle. I may put my road bike saddle on the tri bike and try that out before I buy a new one.


My foot was still sore from the shot today so I had to modify my training a bit.


Swim - 45 minutes of drills! foot was in no shape to be pushing hard off the wall. Did all drills in 100s kept mixing them up. Was working with keeping my recovery arm over my shoulders before switching lead hands. Did 3 touch catch and waving catch as well as just laps dragging my recovery hand in the 3/4 quarter position. Also did some head lead swimming to just work on body rotation. Did my usual switch, catch, drag, shark and hesitate drills too. Did some kicking and side kicking drills. Got my new fins in the mail today but it was after i was swimming so that will have to wait til next time.


CF wod - I modified Barbara by putting in leg lifts for the squats since nay kind of weight bearing/ walking makes my foot ache. it is a lot better today than it was yesterday but tomorrow I think it will be back to normal.


5 rounds of

20 pullups

30 pushups

40 situps

50 leg lifts

rest 3 minutes


round 1 - 6.17

round 2 - 6.17

round 3 - 6.13

round 4 - 5.49

round 5 - 6.04


I still have 2 raw bleeding hands from the pullups. Those were rough. I think my time went down in the later rounds because once I lost the kip I just dropped off the bar and go right back up in sets of 1 and it seems to go faster than fighting to kip. pushups and situps went unbroken. I tried to do as many leg lifts as possible without breaking.


40 minute easy spin on my tri bike on the trainer. I am getting more comfortable on the bike but still thinking about switching the saddle.


The bike shop called today that my carbon tri shoes came in but the weren't able to get my speedplay pedals so i had to order those from nashbar myself today and I hope I got everything i need.


meal 1 - vega wfo, soymilk, blueberries

meal 2 - clif bar & mac nuts

meal 3 - vega wfo w.coconut water & mac nuts

meal 4 - tofu, brown rice, broccoli, carrots, mushrooms red peppers

meal 5 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter

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Had my bike class this morning. Always walk out of it with sore legs! which is good! Todays focus was mostly on cadence and gearing. Talked about how to gear your bike when racing. Not to do things like dump your gears when you see a hill coming etc. Did a 4 minute warmup. Then a couple of 30 second sprints. Main set was 3 rounds of 5 minutes as 90 percent effort then 3 rounds of 2 minute efforts at 100 percent. There was recovery spinning between all. 10 minute cooldown. I did almost 14 miles on my bike. Still working on setting up damon. I tried on my new carbon tri shoes. I feel like a little princess in them they are so lite and shiny. the shiny won't last! I talked to the bike guys about my saddle. Their answer for cervelo not offering the womens compenents on the TT bike is because there is no "womens specific" Tri saddle on the market. They claim that the womens saddles Ive seen are not Tri saddles but that they would work if i want to get one. They recommeded that I wait a bit before switching out yet. I was considering through my road saddle on just to see if it made a difference before I go ahead and buy a new saddle. Their reason to wait is that I am only riding on the trainer and they suspect I will actually like my saddle more once I get the bike on the road. They claim it is a well liked saddle. I guess it is possible since i don't really move much on the trainer at all. I have plenty of time to wait and figure it out. Still working on the water bottle placement too. I tried to get one mounted in my aerobars but my bike was too small to fit. Gonna have to try other options. Got to ride stefan in class today since he has the computer that i need for the class. He looks super spiffy with his newly taped blue bars! Hope to have the garmin setup on my tri bike by next class so i can start using damon there too.


I picked up a pair of brooks glycerin 8s to use as my running sneaks. I am going to try to only use them as runners and use my older sneakers for just walking around. I want to keep better tracking on how much mileage is on my sneakers and replace them as needed. Gotta pamper the foot! The foot was still too sore to run on today but feeling better than it did yesterday.


Swim wod - 500 of drills to warmup, 100s of switch, catch, drag, shark & hestate. Pool was super crowded today. Had to share a lane. Did a 2,000 TT . time was 39.04. Kinda disappointed in this as I know I have been swimming faster. Maybe I wasn't the best lap counter. I never am. Then had to play with my paddles. They were actually easier to use than I suspected.

100 of paddles & fins

100 of paddles & pull buoy

100 paddles only

100 shark

100 side kicking switch sides every 25.

cooldown 50 breaststroke, 50 backstroke


meal 1 - clif builder bar

meal 2 - vega wfo w/coconut water

meal 3 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter

meal 4 - tofu, broccoli, red pepper, red onion, coconut milk

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bike - 13 minute warmup. 3 x 25 minutes on 5 minutes off. Got some snow last night so still haven't made it outside on my bike. On the trainer still getting used to the tri bike.


Run 2.5 miles. Got to go outside for this!


50 pushups wearing a 20 lb weight vest with a 5 second isometric hold after each pushups. - that hold made it rough!


meal 1 - tofu, broccoli, red pepper, red onion, coconut milk, clif builder bar

meal 2 - Lentil tacos, pico de gallo

meal 3 - tofu teriyaki, green beans, red beets, peanut butter, granola & soymilk

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thanks gl!


Got lots of snow last night so no trip to the pool this morning. Hit the bike wod on the trainer instead. 13 minute warmup. 60 minute time trial. cooldown for a few minutes.


cf wod - "eva"

5 rounds of

Row 800 meters

30 Kettlebells Swings @ 35 lbs

30 pullups

time - 45.16


This is a tough wod because it takes me a long time to do that many pullups. It is hard to keep the intensity up for it too. I of course tore my hand again. the grips i bought don't really seem to be helping. I am tearing my hand everytime there is a lot of pullups in a wod even though I am wearing the grips.


meal 1 - tempeh bacon

meal 2 - vega wfo & coconut water & mac nuts

meal 3 - tofu teriyaki, green beans, red beets, mac nuts

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swim - 500 drills - 100 balance, 100 switch, 100 catch, 100 shark, 100 hesitate


5 x 300 on 25 sec rest - odd intervals - swim even interval - pull


1 - 5.23

2 - 5.32

3 - 5.27

4 - 5.51 - lost pull buoy on last turn and had to hunt it down!

5 - 5.27

the streak continues - i am still faster without the pull buoy! I was feeling yesterdays wod when I was swimming. All dya my shoulder has felt a little tweaked.


cf wod - 5 rounds of 50 ft walking lunges, 25 GHD situps, 25 back extensions - time - 13.36 - got a good burn on the legs.


run - 3 miles - 28.50 - my foot doesn't hurt when i run but it does seem to have a pulling sensation to it.


meal 1 - vega wfo w/coconut water

meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo

meal 3 - clif builder bar & mac nuts

meal 4 - tofu & carrots (small)

meal 5 - clif builder bar

meal 6 - soysage, broccoli, banana, peanut butter

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