Training Log Archive: artsosa

Event: Ironman Couer d'Alene
 

well the water was cold and had no warm up. went out hard and tightened up. then on the way back on the first loop I cramped up. It always happens when I swim an IM in cold water don't know why. thought I did OK on the first loop went back out for the 2nd loop and it was really choppy and rough. Cramped up again on the 2nd loop. got out and not happy with the swim time but thought I could make it up on bike and run. Well I cramped up again in T1 and had to sit there and try to stretch for a bit. Had a very long T1

well got on the bike and I was cold. I did put on arm warmers on but it was cold on the bike and it was raining for the first part of the bike. I warmed up at about 30 or 40min in then the cold didn't bother me any more. Rode well. I actually rode the 2nd loop at higher average. don't know if I went faster on the 2nd loop as the wind got even stronger on the 2nd loop. I pretty much did all my climbing in the aeroposition on the 2nd loop because of the wind.

C • Top 10 Bike Split for the amateurs! 6

well I got off the bike and quads felt tired. The pace felt good but I was worried about my quads. they did loosen up at about the 45min or so. But this course has 1100ft of climbing and the climbing is steep. I was running guys down but ran out of room. had my best run ever and now I have confidence that I can still run even if my quads are tired. did feel the calves and hammys on the run as well but not as much.

travel day, day off

tested out the bike with the race wheels and yeah they make a difference.

moderate bike went well. was just doing some work at pace management. Still took me about 50min to loosen up. Goal was to just work between 230W-250W(Hr was only in the mid 130s), once I loosened up I think I can hold between 240W-260W(hr barely broke 140). We will see what happens on race day.



Lap 1 (1:16:47.07):

Duration: 1:25:49

Work: 760 kJ

TSS: 53.7 (intensity factor 0.642)

Norm Power: 193

VI: 1.19

Pw:HR: 3.38%

Pa:HR: 4.12%

Distance: 23.862 mi

Elevation Gain: 575 ft

Elevation Loss: 562 ft

Grade: 0.0 % (14 ft)

Min Max Avg

Power: 0 368 162 watts

Heart Rate: 76 144 116 bpm

Cadence: 16 140 75 rpm

Speed: 0.1 32.7 18.1 mph

Pace 1:50 965:36 3:19 min/mi

Altitude: 278 371 309 ft

Crank Torque: 0 1356 177 lb-in