Sunday, June 7, 2009

TriPower & Tri Training

I have been encorporating TriPower into my training routine since the end of April. It's been difficult incorporating it into my daily routine, on top of training, but I know that it has helped with my training immensely. I will be honest, there were a handful of days where I didn't get any of my strenthening/core training in, but that's life!

I am still working on Phase 1, which they recommend you do for 2 months. I will keep going through the end of June, and start Phase 2 in July. Today, I did the assessment test to compare my progress to April 26th. I should have done it a couple weeks ago, but didn't. So be it!

Let's compare.....








---April 26
Pre-Assessment

June 7
(after 6 weeks)

June 28
(after 9 weeks)

Push-ups

15

27

-----

Wall Sit

44 seconds

1 min 5 sec

-----

Flex Arm Hang

14 seconds

17 seconds

-----

Side Plank

24 seconds

49 seconds

-----

Side Plank -
Bent Knee

38 seconds

1 min 5 seconds

-----

Prone Plank

41 seconds

55 seconds

-----

Extensor Chain

56 seconds

2 min 17 seconds

-----

Core Strength

60%

80%

-----


I am quite pleased with my results! I can't wait to see where I am at the end of Phase 1! If you want more information on each assessment area, check out this post!

Today I finished week 6 of triathlon training. Only 5 more weeks left people!! Here's what the past week looked like:

Week 6 of Sprint Tri Training:
Monday:

REST - Volleyball
Tuesday:
Run - 2.27 miles, 25:00, 11:00/mi avg.
Swim - 1200M, 25:00, 2:05/100M
Volleyball
Softball
Wednesday:
Run - 3.55 miles, outdoors - 68* - no time
Thursday:
Swim - 1500M, 28:00, 1:52/100M
Bike - 12 miles
Friday:
Run - 3.3 miles, 38:00, 11:30/mi avg.
Saturday:
REST
Sunday:
Bike - 16 miles

By Wednesday I was completely wiped from training with softball and volleyball thrown into the mix. And, I haven't been doing too well with my nutrition. I know I wasn't fueling my body properly. With school being out, and some later nights out and about, I was sleeping in later and throwing off my days.... We'll see how this coming week goes!

Have a great week, y'all!

14 comments:

Lisa Slow-n-Steady said...

Looks like the training is going well. 5 more weeks, huh? Woot!

Marlene said...

Holy crap! Look at that improvement! Congrats!!!

Here's to a great week.

Jess said...

Great job on the improved numbers!

RunToFinish said...

wow that's great improvement! you are a poster child for why it's a good program!

Mel-2nd Chances said...

great progress! I started the TriPower last week too :)

Kevin said...

Way to go on the Tri Power progress. I cant seem to find any time for strength/core training

kelsalynn said...

WOW! Those are huge improvements! That's so great to see- gives you reassurance that you're doing the right things and your hard work is paying off.

KEEP IT UP!

D10 said...

I need to get some core training in. I slack so much in this area. Looks like all is going well.

J said...

That is such a great improvement from the first time you did all that stuff! Great job! Its working!

Ms. Math said...

Great job on Phase 1 so far! Keep it up!

By the way, thanks for the comment about me being missed in NS. It means a lot to me.

Wes said...

I am quite pleased with my results!


Holy Cow! You should be. That's awesome!!!

Carolina John said...

Dang, those numbers look great! for me, that kind of improvement translated into faster and longer runs. i swear tri power was the only reason i made it through the swim on the oly yesterday. since i hadn't done any actual swimming beforehand. nice job!

Jess said...

Wow girl you have made some awesome improvements!!! Nice job!

M*J*C said...

Very cool!!! You've made some major gains, that's awesome! Sounds like you're having fun too, good stuff!!!!