Training Log Archive: LiveWideLoveDeepIn the 7 days ending May 8, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday May 8, 2011 #
Running 35:00 [2] 4.2 mi (8:20 / mi)
ahr:137 max:150 slept:5.0 (rest day) shoes: K-Swiss-Blade-Light3
easy run around blocks and down to the awards breakfast. Butt, hams sore from the bike and lack of specific prep was very obvious yesterday. Still fatigued and glad I didnt run. Learning more specifically what works for me even if it is the hard way. Looking forward to getting back to real training and the plan.
Saturday May 7, 2011 #
Event: IRONMAN St. George
Swim 57:00 [5] 2.4 mi (23:45 / mi)
Swam everyday back from Italy (Swim.19 sessions Time:16:21:00 / 47K) Could have used a freshen up for better quality but I did back down the yards in the last few days.
Started on the left side this time - Started hard to stay w/ the first groups and faded along the way. Switched to breathing every stroke every other side and swam hard just about the entire time. Course felt long and I slowed at the end. 90% swimming on the outside by myself and had a hard time holding feet about 1.5mi into the swim. Just felt like forever before we got to the island and then I just swam steady to get in. Lots of effort for not a lot of time saved.
----Mike also told me to look at overall placing for the swim and not time due to measured courses, etc. last year I was :58 and 69th out of the water but this year I was :57 and 12th out of the water so I guess there is some progress.
Started on the left side this time - Started hard to stay w/ the first groups and faded along the way. Switched to breathing every stroke every other side and swam hard just about the entire time. Course felt long and I slowed at the end. 90% swimming on the outside by myself and had a hard time holding feet about 1.5mi into the swim. Just felt like forever before we got to the island and then I just swam steady to get in. Lots of effort for not a lot of time saved.
----Mike also told me to look at overall placing for the swim and not time due to measured courses, etc. last year I was :58 and 69th out of the water but this year I was :57 and 12th out of the water so I guess there is some progress.
Road Bike 5:10:00 [5] 112.0 mi (21.7 mph) +6511ft
ahr:148
Duration: 5:08:51
Work: 4085 kJ
TSS: 312.9 (intensity factor 0.78)
Norm Power: 234
VI: 1.06
Pw:HR: 9.98%
Pa:HR: -11.5%
Distance: 111.736 mi
Elevation Gain: 6511 ft
Elevation Loss: 6825 ft
Grade: -0.1 % (-314 ft)
Min Max Avg
Power: 0 626 220 watts
Heart Rate: 105 164 149 bpm
Cadence: 33 246 91 rpm
Speed: 4.9 47.5 21.7 mph
Pace 1:16 12:13 2:46 min/mi
Altitude: 2825 4673 3555 ft
Crank Torque: 0 732 209 lb-in
Temperature: 68 95 81.6 Fahrenheit
Work: 4085 kJ
TSS: 312.9 (intensity factor 0.78)
Norm Power: 234
VI: 1.06
Pw:HR: 9.98%
Pa:HR: -11.5%
Distance: 111.736 mi
Elevation Gain: 6511 ft
Elevation Loss: 6825 ft
Grade: -0.1 % (-314 ft)
Min Max Avg
Power: 0 626 220 watts
Heart Rate: 105 164 149 bpm
Cadence: 33 246 91 rpm
Speed: 4.9 47.5 21.7 mph
Pace 1:16 12:13 2:46 min/mi
Altitude: 2825 4673 3555 ft
Crank Torque: 0 732 209 lb-in
Temperature: 68 95 81.6 Fahrenheit
C • 5:10 5
Running (T-run) 30:00 [4] 4.5 mi (6:40 / mi)
shoes: K-Swiss-Blade-Light3
Running 35:00 [3] 3.6 mi (9:43 / mi)
Run back to the finish with Monique - Nike free shoes
About five hours on my feet after...watching is harder than racing!
About five hours on my feet after...watching is harder than racing!
Friday May 6, 2011 #
Road Bike 30:00 [2] 7.0 mi (14.0 mph)
prerace spin. Back super tight (lower) and feeling sick all day. Not sure what is going on...stress prob from all recent changes. Legs tight and got a nap later that helped. Eating tons. Hot tub hleped later in the day but still DOMS from the squats, lunges. Makes it easy not to get caught up and run 26.2.
Running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: K-Swiss-BladeYellow2
slap happy skip w/ the crew. Bricks
Swim (Open Water) 20:00 [4] 0.5 mi (39:59 / mi)
easy out - water/weather perfect today - ALL OUT sprint going between a buoy trying to race Max w/ a huge head start. Got dizzy and quite anaerobic. Sort of feel the ele a bit too.
Thursday May 5, 2011 #
Road Bike 2:00:00 [2] 29.75 mi (14.9 mph) +2242ft
slept:7.0
**left OC pretty late after having to go into the office. Got to Vegas late and pretty crap sleep. More changes this month than in the last few years. Tired.
Rode one loop of the run course w/ the dudes. Rolled back to the place and then rode out to the rez. Way more climbing going out that way. Legs have major DOMS from the squats, lunges and no power. Hot and dry.
Rode one loop of the run course w/ the dudes. Rolled back to the place and then rode out to the rez. Way more climbing going out that way. Legs have major DOMS from the squats, lunges and no power. Hot and dry.
Swim 20:00 [2] 0.5 mi (39:59 / mi)
slept:7.0
easy swim w/ Brandon at race venue. Water feels great. Loving hanging out w/ everone and knowing I am not running the marathon! Good times as always in SG land.
Wednesday May 4, 2011 #
Swim (Navo Wetsuit) 45:00 [3] 1.0 mi (45:01 / mi)
slept:7.0
pretty crap sleep. Got to bed late and then got up at 2:30am and did some stretching/rolling before getting up at 6 for swimming. Rested and breakthrough on quad smashing with the roller last night. Swam w/ Monique and Art in a lane w/ suits and was not bending my elbow. Need more vid analysis. 100's on about 1:04 but up from IM pace a bit.
Running (Alter G 3,3,1) 45:00 [4] 6.3 mi (7:09 / mi)
shoes: K-Swiss-BladeYellow2
Magic Machine time.
10min WU then three rounds of 3min@9.5, 3min@8.2, 1min@7.2
75% body weight and between 1-3 incline
Good stuff
10min WU then three rounds of 3min@9.5, 3min@8.2, 1min@7.2
75% body weight and between 1-3 incline
Good stuff
Tuesday May 3, 2011 #
Note
slept:9.0 weight:156lbs (rest day)
dont know if I have ever had this much sleep beforr. Big day of to do list. Stress reduction. L knee was sore after long run but no issues now. Need to cut out downhill. Finally gaining weight 1wk post over eating.
Running (Alter G) 45:00 [3] 6.03 mi (7:28 / mi)
shoes: K-Swiss-BladeYellow2
Alter G right after root canal. Kept to a 150 cap and didnt go under 7:08 pace. Floated incline pace for variance
Strength (24hr Metro) 1:00:00 [2]
Good Lord I am going to be sore. At the gym over 2hrs and think that last time I was at a 24hr was like Nov. Paul Van Dyke on the ipod and wild thoughts of becoming a body builder.... Kept weights all very light 45-50lbs
All core/stability and lower legs. Blasted it.
All core/stability and lower legs. Blasted it.
Swim (24hr Metro - Technique) 35:00 [2] 1.0 mi (35:00 / mi)
mixed and then stroke focused w/ snorkel and then one paddle each for 100's just getting elbow setup and strong pull thru
Monday May 2, 2011 #
Road Bike (actvie recovery) 2:00:00 [1] 28.25 mi (14.1 mph)
slept:8.5
wonderful morning ride w/ Max and Art. Perfect active recovery in the sun and coffee stop. Motivating dudes to hang with
Swim (Nova) 1:00:00 [3] 1.6 mi (37:30 / mi)
Got back from ride just in time to make practice - Coach Kim. Floated most of the practice and swam fly with some required focus. Arms/pits feeling tired.
4X100, 4x75, 4x25
150/150 snorkel, 4x25 - 2rounds
150/150 fins, 4x25
3x50 fly, 50 free
3x50 back, 50 free
3x50 fly, 50 free
100
4X100, 4x75, 4x25
150/150 snorkel, 4x25 - 2rounds
150/150 fins, 4x25
3x50 fly, 50 free
3x50 back, 50 free
3x50 fly, 50 free
100
6 PM
Swim (Open Water) 25:00 [3] 1.0 mi (25:00 / mi)
Backbay with my baby. Picked it up to IM race pace a few times across the lagoon.