Overall, I'm pretty happy with the way the last 4 week training block went. Though my volume was less than anticipated, I was consistent with my training, working out every day.
Over the course of the next four week training block, I will remain in HR zone 1 for most of the rides and keep to a cap of 151bpm. The one exception will be where I simulate racing pace as part of each Saturday ride, progressing from 45min, 60min, 70min, and back down to 60min. I will also include recovery rides, which occur at HR 111-120bpm, on Monday and Friday. For the bike, I will continue building toward 300-350 miles biking per week. For the run, I will continue building my miles up to the 40-50 mile range capping my HR to 156.
If you've been following my training, you'll notice that I haven't done any swimming or weights yet. I will pick that up as well, though the relative volume for swimming will not be anywhere close to the biking and running volumes.
Sunday, December 30, 2007
Foundation Week 4
This was a recovery week of sorts, though while still gradually increasing the training volume. I took two very easy days on Monday and Tuesday with 30 min recovery rides. Friday included a long recover ride. My run suffered a little as I developed a blister (from old shoes) which I wasn't able to run through.
December 24 (Monday)
Bike: 30min: 160w; 115bpm; 80rpm
December 25 (Tuesday)
Bike: 30min: 156w; 117bpm; 79rpm
December 26 (Wednesday)
Bike: FL: 2:43:22; 201w; 137bpm; 81rpm; 20.6mph
December 27 (Thursday)
Bike: 90min: 196w; 143bpm; 81rpm
Run: 80min: 8.91mi; 8:58min/mi
December 28 (Friday)
Bike: FL: 2:57:30; 163w; 120bpm; 79rpm; 18.9mph
Run: 90min: 10.76mi; 8:27min/mi; 153bpm
December 29 (Saturday)
Bike: FL: 2:43:01; 203w; 140bpm; 80rpm; 20.6mph
Brick Run: 15min: 1.66mi; 9:02min/mi; 152bpm (bad blister)
December 30 (Sunday)
Bike: FL: 2:37:29; 221w; 144bpm; 80rpm; 21.3mph (30min @ Race Simulation ~250w)
Run: 40min: 4.91mi; 8:11min/mi; 152bpm (blister)
TOTALS: 17.3 hours
Bike: 13.5 hours (~274 miles)
Run: 3.8 hours ( 26 miles)
December 24 (Monday)
Bike: 30min: 160w; 115bpm; 80rpm
December 25 (Tuesday)
Bike: 30min: 156w; 117bpm; 79rpm
December 26 (Wednesday)
Bike: FL: 2:43:22; 201w; 137bpm; 81rpm; 20.6mph
December 27 (Thursday)
Bike: 90min: 196w; 143bpm; 81rpm
Run: 80min: 8.91mi; 8:58min/mi
December 28 (Friday)
Bike: FL: 2:57:30; 163w; 120bpm; 79rpm; 18.9mph
Run: 90min: 10.76mi; 8:27min/mi; 153bpm
December 29 (Saturday)
Bike: FL: 2:43:01; 203w; 140bpm; 80rpm; 20.6mph
Brick Run: 15min: 1.66mi; 9:02min/mi; 152bpm (bad blister)
December 30 (Sunday)
Bike: FL: 2:37:29; 221w; 144bpm; 80rpm; 21.3mph (30min @ Race Simulation ~250w)
Run: 40min: 4.91mi; 8:11min/mi; 152bpm (blister)
TOTALS: 17.3 hours
Bike: 13.5 hours (~274 miles)
Run: 3.8 hours ( 26 miles)
Monday, December 24, 2007
Foundation Week 3
12/17 (Mon)
Run: 4.37mi; 9:09min/mi; 144bpm
12/18 (Tues)
Bike: FL: 2:47:27; 189w; 134bpm; 80rpm; 20.1mph
Run: 4.32mi; 9:15min/mi; 138bpm
12/19 (Wed)
Run: AM: 40: 4.32mi; 9:15min/mi; 138
Run: PM: 1:02:18: 7.42mi; 8:23min/mi; 155bpm
12/20 (Thur)
Run: 4.59mi; 8:59min/mi; 143bpm
12/21 (Fri)
Bike: FL: 2:42:31; 203w; 134bpm; 79rpm; 20.7mph
12/22 (Sat)
Run: 40: 4.62mi; 8:50min/mi; 143bpm
Bike: FL: 2:42:51; 203w; 133bpm; 80rpm; 20.6mph
12/23 (Sun)
Bike: FL: 2:43:23; 200w; 135bpm; 80rpm; 20.6mph
Brick Run: 5min: 0.55mi
TOTALS: 15.3 hours
Bike: 10.9 hours (224 miles)
Run: 4.4 hours (30 miles)
Run: 4.37mi; 9:09min/mi; 144bpm
12/18 (Tues)
Bike: FL: 2:47:27; 189w; 134bpm; 80rpm; 20.1mph
Run: 4.32mi; 9:15min/mi; 138bpm
12/19 (Wed)
Run: AM: 40: 4.32mi; 9:15min/mi; 138
Run: PM: 1:02:18: 7.42mi; 8:23min/mi; 155bpm
12/20 (Thur)
Run: 4.59mi; 8:59min/mi; 143bpm
12/21 (Fri)
Bike: FL: 2:42:31; 203w; 134bpm; 79rpm; 20.7mph
12/22 (Sat)
Run: 40: 4.62mi; 8:50min/mi; 143bpm
Bike: FL: 2:42:51; 203w; 133bpm; 80rpm; 20.6mph
12/23 (Sun)
Bike: FL: 2:43:23; 200w; 135bpm; 80rpm; 20.6mph
Brick Run: 5min: 0.55mi
TOTALS: 15.3 hours
Bike: 10.9 hours (224 miles)
Run: 4.4 hours (30 miles)
Sunday, December 16, 2007
Foundation Week 2
12/10 (Monday)
Run 20min: 2.19mi; 9:07min/mi; 144bpm
12/11 (Tuesday)
Bike: 60 min: 182w; 125bpm; 79rpm
Run: 60min: 7.05mi; 8:44min/mi; 156bpm
12/12 (Wednesday)
Bike: FL70.3: 2:31:43; 241w; 151bpm; 79rpm; 22.1mph
12/13(Thursday)
Run: 120min: 13.43mi; 8:56min/mi; 144bpm
12/14 (Friday)
Bike: FL70.3: 2:41:49; 206w; 138bpm; 80rpm; 20.8mph
Run: 40min: 4.36mi; 9:10min/mi; 142bpm
12/15 (Saturday)
Run: 1:01:08; 7.29mi; 8:22min/mi; 153bpm
Bike: FL70.3: 2:43:46; 200w; 135bpm; 79rpm; 20.5mph
12/16 (Sunday)
Bike: FL70.3: 2:43:00; 203w; 137bpm; 80rpm; 20.6mph
Run: skipped scheduled run (120min) because foot was hurting--not worth the risk at this stage of training
TOTALS:
Bike: 11.7 hours (~244miles)
Run: 5.0 hours (34 miles)
TOTAL: 16.7 hours
(still no swimming or gym--weather has sucked getting to the gym--need to suck it up)
Run 20min: 2.19mi; 9:07min/mi; 144bpm
12/11 (Tuesday)
Bike: 60 min: 182w; 125bpm; 79rpm
Run: 60min: 7.05mi; 8:44min/mi; 156bpm
12/12 (Wednesday)
Bike: FL70.3: 2:31:43; 241w; 151bpm; 79rpm; 22.1mph
12/13(Thursday)
Run: 120min: 13.43mi; 8:56min/mi; 144bpm
12/14 (Friday)
Bike: FL70.3: 2:41:49; 206w; 138bpm; 80rpm; 20.8mph
Run: 40min: 4.36mi; 9:10min/mi; 142bpm
12/15 (Saturday)
Run: 1:01:08; 7.29mi; 8:22min/mi; 153bpm
Bike: FL70.3: 2:43:46; 200w; 135bpm; 79rpm; 20.5mph
12/16 (Sunday)
Bike: FL70.3: 2:43:00; 203w; 137bpm; 80rpm; 20.6mph
Run: skipped scheduled run (120min) because foot was hurting--not worth the risk at this stage of training
TOTALS:
Bike: 11.7 hours (~244miles)
Run: 5.0 hours (34 miles)
TOTAL: 16.7 hours
(still no swimming or gym--weather has sucked getting to the gym--need to suck it up)
Sunday, December 9, 2007
Foundation Week 1 -- The Good, The Bad, and The Ugly
This was supposed to be my fist week back at it. It didn't work out that way. I can still take a way some positives though there were far more negatives.
The good:
(1) I worked out every day
(2) The run: I got back into run training and ran six days for the week for a total of 46 miles without doing a long run. That is more than I had planned at this stage in my training. I felt surprisingly good considering I have done minimal run training since the Ironman and my heart rate has started to come back down (on the run) to pre-Ironman levels.
The bad:
I missed several key biking workouts. I had planned to do 4-5 rides of 56 miles (all on the Computrainer of course); I only managed 1. I more than halved those workouts so at least I did some biking (five days for the weeks). I wish I could say that it was because I was tired from the running, but I flat out missed some of the workouts because I was mentally lazy or messed around (too much partying) when I should have been doing other things so I didn't have the time to do the workouts when I needed to get them done. For the rides that I did do, with the exception of one, I remained in HR 1 for the duration of the workouts to remain fresh for the remaining workouts. It kind of defeats the purpose if you fail to do the the remaining workouts!
The ugly:
I bageled on all swim workouts and all weight workouts. That's right. I did absolutely no swimming and no weight work for the entire week. It snowed all week and I didn't feel like walking to the gym. That is not going to get me 1:05 in the water nor a sub-10 Ironman. So this week in toto just sucked.
Summary:
12/3 (Monday)
Bike: 60 min: 173w; 130bpm; 80rpm
Run: 60 min: 6.70mi; 8:57min/mi
12/4 (Tuesday)
Bike: 60min: 174w; 124bpm; 79rpm
Run: 30 min: 3.37mi; 8:54min/mi; 138bpm
12/5 (Wednesday)
AM Run: 60min: 6.73mi, 8:54min/mi
PM Run: 60min: 6.73mi, 8:54min/mi, 149bpm
Total Run: 13.46mi
12/6 (Thursday)
Bike: 60min: 184w;129bpm; 82rpm
12/7 (Friday)
Bike: FL: 2:42:30; 203w; 146bpm; 80rpm; 20.7mph (HR high from staying out late?)
BRICK run: 2.32mi; 8:37min/mi; 152bpm
12/8 (Saturday)
AM Run: 40min: 4.46mi; 8:58min/mi; 135bpm
Bike: 60min: 179w; 125bpm; 80rpm
PM Run: 60min; 6.68mi; 8:58min/mi; 144bpm
12/9 (Sunday)
Run: 80min: 8.91mi; 8:58min/mi; 143bpm
TOTALS: 13.6 hours (that sucks!)
Bike: 6.7 hours
Run: 6.8 hours: 46 miles
The good:
(1) I worked out every day
(2) The run: I got back into run training and ran six days for the week for a total of 46 miles without doing a long run. That is more than I had planned at this stage in my training. I felt surprisingly good considering I have done minimal run training since the Ironman and my heart rate has started to come back down (on the run) to pre-Ironman levels.
The bad:
I missed several key biking workouts. I had planned to do 4-5 rides of 56 miles (all on the Computrainer of course); I only managed 1. I more than halved those workouts so at least I did some biking (five days for the weeks). I wish I could say that it was because I was tired from the running, but I flat out missed some of the workouts because I was mentally lazy or messed around (too much partying) when I should have been doing other things so I didn't have the time to do the workouts when I needed to get them done. For the rides that I did do, with the exception of one, I remained in HR 1 for the duration of the workouts to remain fresh for the remaining workouts. It kind of defeats the purpose if you fail to do the the remaining workouts!
The ugly:
I bageled on all swim workouts and all weight workouts. That's right. I did absolutely no swimming and no weight work for the entire week. It snowed all week and I didn't feel like walking to the gym. That is not going to get me 1:05 in the water nor a sub-10 Ironman. So this week in toto just sucked.
Summary:
12/3 (Monday)
Bike: 60 min: 173w; 130bpm; 80rpm
Run: 60 min: 6.70mi; 8:57min/mi
12/4 (Tuesday)
Bike: 60min: 174w; 124bpm; 79rpm
Run: 30 min: 3.37mi; 8:54min/mi; 138bpm
12/5 (Wednesday)
AM Run: 60min: 6.73mi, 8:54min/mi
PM Run: 60min: 6.73mi, 8:54min/mi, 149bpm
Total Run: 13.46mi
12/6 (Thursday)
Bike: 60min: 184w;129bpm; 82rpm
12/7 (Friday)
Bike: FL: 2:42:30; 203w; 146bpm; 80rpm; 20.7mph (HR high from staying out late?)
BRICK run: 2.32mi; 8:37min/mi; 152bpm
12/8 (Saturday)
AM Run: 40min: 4.46mi; 8:58min/mi; 135bpm
Bike: 60min: 179w; 125bpm; 80rpm
PM Run: 60min; 6.68mi; 8:58min/mi; 144bpm
12/9 (Sunday)
Run: 80min: 8.91mi; 8:58min/mi; 143bpm
TOTALS: 13.6 hours (that sucks!)
Bike: 6.7 hours
Run: 6.8 hours: 46 miles
Monday, December 3, 2007
Sunday, December 2, 2007
Recovery Week 4
Nov 26 (Monday) - Swim: 45min: 2550 yds
Nov 27 (Tuesday) - Bike: FL: 2:42:27; 204w; 142bpm; 81rpm; 20.7mph
Nov 28 (Wednesday) - Rest Day: Played 1 hour of tennis
Nov 29 (Thursday) - Bike: FL: 2:40:20; 210w; 153bpm; 81rpm; 21.0mph;
Run: 4.44mi; 9:01min/mi
Nov 30 (Friday) - Run: 20min: 2.24mi; 8:56min/mi
Dec 1 (Saturday) - Run: 40min: 4.52mi; 8:50min/mi;
Bike: FL: 2:43:02; 202w; 134bpm; 82rpm; 20.6mph
Brick Run: 20min: 2.24; 8:55min/mi, 140bpm
Dec 2 (Sunday) - Bike: FL: 2:41:51; 205w; 140bpm; 81rpm; 20.8mph
TOTALS: 13.7 hours
Swim - 45min
Bike - 10.9 hours
Run - 2 hours
Nov 27 (Tuesday) - Bike: FL: 2:42:27; 204w; 142bpm; 81rpm; 20.7mph
Nov 28 (Wednesday) - Rest Day: Played 1 hour of tennis
Nov 29 (Thursday) - Bike: FL: 2:40:20; 210w; 153bpm; 81rpm; 21.0mph;
Run: 4.44mi; 9:01min/mi
Nov 30 (Friday) - Run: 20min: 2.24mi; 8:56min/mi
Dec 1 (Saturday) - Run: 40min: 4.52mi; 8:50min/mi;
Bike: FL: 2:43:02; 202w; 134bpm; 82rpm; 20.6mph
Brick Run: 20min: 2.24; 8:55min/mi, 140bpm
Dec 2 (Sunday) - Bike: FL: 2:41:51; 205w; 140bpm; 81rpm; 20.8mph
TOTALS: 13.7 hours
Swim - 45min
Bike - 10.9 hours
Run - 2 hours
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