Accent Fitness

Marlene is officially certified as a TRX Group Suspension Class instructor

On Sunday, March 28, I completed a 9 hour instructor training course on the TRX Suspension system. If you haven't heard of TRX Suspension trainer, it stands for Total Resistance Exercise and it looks like this:

TRX delivers an amazing workout experience!

If you are interested in purchasing one, please use this banner link!

Recap Build Week #3

Much more success this week.  Coming up will be Build Week #4, the last in this set, so bring on the load!!

3/22

• 50 mile Sunday Coastal Ride

3/23

• Triple Threat Tuesday

3/24

• BIKE: Spin Class. 60 min. Taught class
• RUN: 2 mile. Treadmill

3/25

• SWIM: Master swim class. 60 min

3/26

• BIKE: Spin Class. 60 min.
• RUN: Redwood Shores 10K Brick Loop

3/27

• SWIM: Master swim class. 90 min. 5000 yrd.

TTT - Triple Threat Tuesday

SWIM: 60 min. Master Swim class. 3150 yrd

• 300 warmup
• 10 x 50s
• 1 x 400 pace
• 2 x 300 pace
• 3 x 200 pace
• 4 x 100 pace
• 200 pull
• 150 pull

BIKE: 60 min. Spin class. Taught class @ PAC

• Warmup 5 min
• • Main Set: Wildflower Olympic Course Race Simulation
    •  6 x :30 sprint pace intervals. :30 recovery in between
    • 5 min steep race pace hill climb
    • 5 min downhill race pace
    • 6 x 1 min intervals: :15 standing climb, :30 seated climb. :15 standing climb. 1 min recovery in between
    • 4 min race pace hill climb
    • 4 min flat race pace
    • 6 x 1 min interval: :30 seated climb, :30 downhill
    • 4 min race pace hill climb
    • 2 min downhill
    • 4 min race pace hill climb
    • 2 min downhill

RUN: Track workout with Affinity Multisport Tri Club.

• Warmup and Line Drills
• 4 x 800.  Repeat pace. 2 min rest in between
• 4 x 400. Tempo race. 30 sec rest in between

Split	Time	Distance	Avg Speed	Max Speed	Avg HR	Max HR	Calories
800 #1	0:03:35	0.52	6:54	5:55	157	169	52
800 #2	0:03:33	0.52	6:47	6:10	164	177	50
800 #3	0:03:30	0.52	6:46	6:12	166	178	51
800 #4	0:03:34	0.51	7:02	6:15	168	180	51
400 #1	0:02:05	0.26	8:05	7:07	156	167	25
400 #2	0:01:55	0.26	7:29	6:39	160	173	25
400 #3	0:01:51	0.26	7:13	6:22	167	176	25
400 #4	0:01:51	0.25	7:25	6:41	169	177	24

50 mile Sunday Coastal Ride

Great ride this morning.  It was broken out into two courses because I missed the turn-off to Tunitas Creek and ending up going up to Half Moon Bay.  I started trekking up La Honda and passed on the Old La Honda.  La Honda seemed like a breeze in comparison.  Heading down La Honda to the Route 1 actually took longer than I expected, despite being downhill the whole way.  It was so beautiful and breathtaking to approach the Pacific Ocean on an early Sunday morning.

I guess I was so enchanted by the ocean that I missed the turn for Tunitas Creek. I ended up in Half Moon Bay so I realized I had to backtrack. I used the Return to Start option on the Garmin 705 and it directed me to Lobitos Creek which connected to Tunitas Creek.  It really is true what people say, Tunitas is tough! I definitely think it was tougher than Old La Honda. It took over an hour to get up to Skyline but then it was all downhill on Kings Mountain Highway.

BIKE: 50.7 miles. 3.5 hours.

• Coastal Ride: Part 1 - Woodside - La Honda - Route 1 - HMB

• Coastal Ride: Part 2 - HMB - Route 1 - Tunitas Creek Kings Mtn Road

 

San Gregorio State Beach

Marlene Lee Summers