Sprint Tri + Half-Marathon Training: Week 3

Check out my previous weeks of training here:


Week three of training is officially over. It wasn’t as hardcore as week two but I think that’s a good thing. As always, some modifications to the training plan were made and I didn’t get in as much swimming as I would have liked.

Oh, and this was also the week I realized I only have three more weeks until my sprint tri not four like I thought! I had set up my training plan wrong. Whoops!! I freaked out a little bit but then decided what would be would be and I’ll just train my butt off for the next three weeks!

(Click on image to see google spreadsheet):

Screen shot 2011-07-31 at 12.11.52 PM.png

Monday – 90-minute power yoga class

This class was hard and I was dripping sweat. Lots of chatarunga’s and flow’s. My upper body was definitely sore the next day!

Tuesday – REST!

writing and wine.jpg

I just woke up tired on Tuesday. Go figure after 8 straight days of exercise…I had plans to swim in the morning and then pushed it off until after work and then after work I had a big freelance deadline to work on so I chose to spend the evening drinking wine and writing instead. It was definitely restorative and I could tell my body needed the rest!

Wednesday – 6.5 mile bike ride + 4 mile interval run

I biked 3.75 miles to the track, did the track workout and biked 2.75 miles home. The track workout was 7 x 400 m and it was tough! I did my 400’s in 1:43, 1:43, 1:42, 1:41, 1:45, 1:43, 1:40. I pushed it hard the last one and could definitely feel it.

Thursday – 16.26 mile bike ride

sweaty after bike ride.jpg

I biked 4.5 miles to work in the morning and then biked another 11.75 miles after work. It was 31 C when I left to bike home after work so I was schweaty. This bike ride was a huge confidence booster for me because I felt so strong going up the hill. This was my third week in a row doing the route and I felt stronger than ever so it’s nice to know all my hard work is paying off.

Oh, and your welcome for sharing that super sweaty photo with you all 😉

Friday – 5-mile tempo run + 600-metre swim

I started my morning off with a 5-mile tempo run. I did 1-mile easy and then pushed it hard for 3-miles. My goal was to stick below about 9:30 minute miles. My splits were 9:13, 9:13 and 9:08 so I was REALLY happy with that. This was another strong, confidence-boosting workout.

I’ve misplaced my swim cap and goggles so I’ve just been borrowing goggles from the swimming pool. Unfortunately on this day there were no good ones and the ones I borrowed kept leaking so what was supposed to be a 1,000-metre turned into a really crappy 600 metre one because I had to stop every 25 metres to dump out my goggles!

So a good workout and a crappy one all in one day. Meh, you win some you lose some.

Saturday – REST (white water rafting)




One of Eric’s groomsmen and his girlfriend are visiting us from Vancouver this weekend and my friend Robyn is visiting from Edmonton. We decided to go white water rafting yesterday and it was SO FUN. It wasn’t a super hardcore workout but my abs are definitely a little sore today!

Sunday – 10-mile run

week 3 - run with robyn.jpg

Robyn ran her first half-marathon in April and is training for her second half-marathon in September so we did a 10-mile run this morning. It was really fun because we haven’t hung out since Christmas so we chatted non-stop the whole time! It was nice to catch up while also doing something active.

Weekly Totals:

Strength Training – nil. Definitely need to work on this next week.

Yoga – 1 session (90 minutes)

Swimming – 600 metres

Biking – 22.76 miles

Running – 19 miles

Thoughts on week 3:

Overall a great week with some really strong workouts that boosted my confidence. My weekly totals (other than running) are definitely below what I would like them to be so I need to work on getting them back up next week. I also think I need to do more bricks since I only did two this week.


OK, off to enjoy the sunshine. Hope my fellow Canadians are having lovely long weekend and my American friends have a lovely Sunday. XO

Question of the day: Have you ever been white water rafting?

15 Responses

  1. Kelly says:

    What’s the holiday you guys have tomorrow? Eric and I were having yet another Canadian geography convo yesterday- trying to figure out how close New Brunswick and Nova Scotia are to each other (quite close it turns out, also quite close to us!).

    I can totally relate to your goggle issues- at one point I lost my goggles and was using some old ones and just whenever they felt like it they would clog up with tons of water- impossible to focus on swimming like that. Anyway, glad your training is going well though!

  2. Nice work – that was a great week of training! I think you are going to rock this tri! 🙂

    I have been WWR’ing. I went in New Zealand, but it was their fall so the water was CRAZY FRIGID COLD. We had a great time, though. I just thought my feet might fall off. They literally turned purple. Not exaggerating!

  3. I have never been white water rafting but have always wanted to go!! Those pictures look like it was crazy!!!

  4. nicole says:

    great job with all the workouts and butt kicking! your a ROCKSTAR!

  5. Lisa says:

    Great photos! I want to go white water rafting. It looks so fun (and scary)!

  6. Caroline says:

    Great job with the workouts this week! White water rafting looks SO fun!
    Enjoy your day off : )

  7. Tara says:

    White water rafting is so much fun! We (my other half and I) went in 2008 when were were in Victoria Falls. You can read about it here if you’d like: http://goo.gl/yJxBl

    Well done on all your training! I’m sure you’ll NAIL the sprint tri! 🙂

  8. I’ve gone white water rafting! It was a little scary at first, but I had a great time. I would definitely go again!

    I have been trying to jump start my own workout routine, so your training is a great motivator and inspiration to me!

  9. Nora says:

    I have never been white water rafting! I don’t even know where around here I would go, if anywhere… it looks like fun though and I have heard tons of good things about it! Way to go on your awesome week of working out. You rock and I’m sure you’ll kick the Sprint Tri + Half’s butt!!!!

  10. i went white water rafting for the first time this summer and i have to tell you – i was SORE!! mainly bc i was so scared i tensed up all of my muscles for basically the whole ride 😉

  11. Kyla Roma says:

    Nice work Amber, you have been BUSY! I would love to try white water rafting, it looks so fun! And it sounds like you’re going to totally rock your Sprint Tri + Half, even with your planning surprise, and that says a LOT about your determination and endurance 🙂

  12. Ooh, white water rafting looks fun! Your training reminds me how good it feels to accomplish so many different kinds of workouts in a week. Tris force you to do that. I’m looking forward to after Victoria switching up my routine a bit and being able to do more biking and yoga and whatever I want in addition to running.

  13. you rock! my butt hurts thinking about all that bike riding ha.

  14. Jessica says:

    Oh my gosh, I’ve never been rafting before and it looks like a lot of fun. And your rest day with wine looks fabulous.

  15. We went white water rafting on our honeymoon, and absolutely LOVED it!! It is exhilarating 🙂