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

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