{"id":7332,"date":"2016-01-31T05:42:00","date_gmt":"2016-01-31T05:42:00","guid":{"rendered":"http:\/\/jan-24-30-2016-week-in-review-on-jan-30-1"},"modified":"2026-04-12T18:46:52","modified_gmt":"2026-04-12T18:46:52","slug":"jan-24-30-2016-week-in-review-on-jan-30-2","status":"publish","type":"post","link":"https:\/\/happyinthehills.com\/zentriathlete\/2016\/01\/31\/jan-24-30-2016-week-in-review-on-jan-30-2\/","title":{"rendered":"Jan 24 \u2013 30, 2016 \u2013 Week in review on Jan 30"},"content":{"rendered":"

Activities \u2013 Strava Logs (not linked as URLS on purpose, please copy and paste if you are strava stalking me ? )<\/p>\n

Monday
\nActivity 1 \u2013
\nTuesday
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/47927403<\/a>1
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/47937659<\/a>9
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/47939236<\/a>1
\nWednesday
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/47999917<\/a>4
\nThursday
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48081617<\/a>3
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/48091096<\/a>2
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/48091098<\/a>0
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/48091185<\/a>8
\nActivity 2 \u2013 https:\/\/www.strava.com\/activities\/48091508<\/a>0
\nFriday
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48149363<\/a>2
\nSaturday
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48231267<\/a>7
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48232072<\/a>1
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48232074<\/a>1
\nActivity 1 \u2013 https:\/\/www.strava.com\/activities\/48232075<\/a>6 <\/p>\n

Stats
\nSaturday morning pre-activity 198.1 (not happy with self)
\nSaturday post activity 196.1<\/p>\n

Targeted Activity and Focus Points<\/p>\n

SWIM
\nI\u2019m home remote this week and really wanted to make sure my base in the water does not suffer. I decided to turn one workout into 500 yd speed work outs just to see how I would do. I think I did well with two just under 11 mins, then the 3rd slipped, to 12 minutes. I still have a late Saturday swim to do which will just be putting in time, probably a 100 yards as I will be over my goal for the week. ON Saturday evening I mixed 5 x 100 speed laps \u2013 form me each at under 2mins\/100 yards\u2026then a 200 yard set. It killed me tonight, I need the rest day tomorrow. But I feel good. <\/p>\n

BIKE
\nNo spins, no bike, time to pull out trainer and hook up an old tyre and wheel. <\/p>\n

RUN
\nRunning has been quite easy and mostly outdoors this week as I was working from home. I still have the problem of going out too fast, but I did have a few negative splits. Something I would like to focus on. It is time to extend my base to at least an hour run which will be 6 miles or so for me. I would like to maintain a 9 minute or less pace. This week I PR\u2019d my 5k times and am pushing that pace to 8min 30sec . Overall a good solid week, focused on posture, breathing, and looking ahead so my airways are open for maximum breathing. <\/p>\n

Weights and Strength
\nNext Week. <\/p>\n

Weekly Reflections and Focus
\nWell it is time to get serious. I am following a mix of 12 week training plans
\nPlan <\/a>1
\n Plan <\/a>2
\n Plan <\/a>3
\n There is one more plan that I cannot find right now, but anyway. This week was good overall. When I hit the scale this morning I got a 194.8 but it was then replaced with a 195. something\u2026.Needless to say I was enthusiastically disappointed. It\u2019s all good in the bigger picture. I am back on the road Monday and its time to get to business in off hours and hitting my goals. This last week was really good as I felt like I was able to connect with Dennis with his Pinewood Derby for scouts and having my Step-Brother Aaron showed up. I hit him up about IM 70.3 Santa Cruz for 2017. he said it is still his goal. Since I will be travelling and then next weekend is the Endurance Sports Sho<\/a>w and we plan to runt he 5k and 10k, Dennis and liz will do 5k for sure, if there isn\u2019t a problem, I may take Juniper and do the 10K. It\u2019s in Sandy at the south end of SLC. I won\u2019t get much pool time I don\u2019t think next week, so running, and I will try to find a spin machine to get an hour in on. Keeping at it, 96 days or so and counting. It will be here too soon. <\/p>\n

<\/p>\n

Countdown is on!!!<\/a> <\/p>\n

I totally identify to this image!<\/a> <\/p>\n


\n
\n
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\n <\/p>\n

#triathlonlifestyle #swimbikerun #trilife #triathlon #Checkin #roadtoimca2021 #triathlonlife #ironmantraining #familybalancetri #triathlontraining #2016 #triathlete #triathlonmotivation<\/p>\n","protected":false},"excerpt":{"rendered":"

Activities \u2013 Strava Logs (not linked as URLS on purpose, please copy and paste if you are strava stalking me ? ) Monday Activity 1 \u2013 Tuesday Activity 1 \u2013 https:\/\/www.strava.com\/activities\/479274031 Activity 2 \u2013 https:\/\/www.strava.com\/activities\/479376599 Activity 2 \u2013 https:\/\/www.strava.com\/activities\/479392361 Wednesday […]<\/p>\n","protected":false},"author":1,"featured_media":19881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","_eb_attr":"","pagelayer_contact_templates":[],"_pagelayer_content":"","rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[817,451],"tags":[828,835,836,838],"class_list":["post-7332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prnci","category-2016-check-ins","tag-tag-reflections","tag-tag-triathlon","tag-tag-endurance","tag-tag-tn"],"acf":[],"_links":{"self":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7332","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/comments?post=7332"}],"version-history":[{"count":1,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7332\/revisions"}],"predecessor-version":[{"id":24590,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7332\/revisions\/24590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/media\/19881"}],"wp:attachment":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/media?parent=7332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/categories?post=7332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/tags?post=7332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}