I took the week off from all training. It wasnt intended that way but i went into complete recovery mode, usually i do light workouts during my recover week but hey sometimes u need a mental break from it all also...
Read more...Monday
Recovery Day
Tuesday
Foundation Run
4.5M / 40min
Wednesday
Tempo Run
4.5M / 38Min
Swim
1,750 yards / 45min
Thursday
Recovery Day
Friday
Recovery Run
3.0M / 30min
Saturday
Foundation Bike
38.0M / 2:25hrs
Sunday
Race Run
13.1M / 1:51hrs (net out 3min emergency bathroom stop)
Summary
Swim 1,750 yards / 45Min
Run 25.1M / 3:39hrs
Bike 38.0M 2:25hr
Monday
Steady State Bike
10 min warm up
3 x 15min Steady state at 75% HR
5 min recovery between sets
5 min cool down
22.0M / 1:10hrs
Tuesday
Tempo Run
7.0M / 56min (pace between 7.30-8.30)
avg pace 8.0
Wednesday
2,000 yard swim
Thursday
Foundation brick
1hr Bike / 20 min Run
18.0M / 2.25M
Friday
Foundation Run
4.25M / 40min
Saturday
Foundation Bike
35.0M / 2hrs
Sunday
Long Foundation Run
10.0M / 1:30hrs
Summary
Swim: 2,000yards 45min
Bike: 75.0M / 4:10hrs
Run: 23.5M / 3:26hrs
Saturday's bike was the first outdoor ride with my new Felt B2. Didnt get many opportunities to stay aero on the bumpy and busy streets of Westchester. I was very happy with its climbing abilities.
Monday
Steady State/Power interval bike
10 min warm up
10 min steady state
3 sets of 4 x 1 min (1min AR) power intervals
5-8 min recovery between sets
10 min steady state
10 min cool down
24.0M / 1:20hrs
Tuesday
Long Foundation Run
12.0M / 1:55hr
Wednesday
Swim 1,000 yards
250 warm up
500 drills
250 cool down
Thursday
Recovery
Friday
Speed Interval run
10 min warm up
12 x 30 sec at max speed (2min AR)
5 min cool down
5.0M / 45min
Foundation Bike
17.0M / 1:00hr
Saturday
Fartlek Run
10 min warm up
8 x 30 sec sprints @ 6min pace
5.0M / 41min
Sunday
swim 1,000 yrds
Swim 2,000 yards / 1:00hr
Bike 43.0M / 2:20hrs
Run 22.0M / 3:21hrs
Increased the volume this week, I skipped a bike workout, I need to get outdoors on the bike.
Monday
Recovery Run
2.0M / 20min
Tuesday
Temp Run
4.0M / 33min
Tempo 20 min at 7.30-8.05 pace
Wednesday
Stead State Bike
10 min warm up
2 x 1 min fast pedal
3 x 10 min steady state (4min AR)
10 min cool down
17.0M / 1Hr
Thursday-Friday
Drinking and eating
(I really need to take my training more seriously
After the ironman im just not mentally ready to give
up on all the extras yet)
Saturday
Long Tempo Run
quick warm up
6 miles at 8.25 pace
last mile slightly slower
7.0M / 1Hr
Sunday
Steady State Bike
10 min warm up
2 x 1 min fast pedal
3 x 15 min steady state (5min AR)
8 min cool down
22.0M / 1:15hr
Base Swim
1,000 yards / 25min
Week Summary
Run 13.0 M / 1:53hr
Bike 39.0M / 2:15hr
Swim 1,000yrs / 25min
I'm happy i finally went for a swim and while my cardio is fine, i did feel fatigue in my arms with even a short swim. I will try to hit the pool twice a week.
Monday
Recovery
Tuesday
CPI4 - Power intervals
High Gear 4-7 RPE
RPE 10 during intervals
Set #1 4 x 1 min/ AR 1 min
Set #2 4 x 45 sec/ AR 45 sec
Set #3 4 x 30 sec/ AR 30 sec
AR between sets 6-8 min
16 Miles / 50 min
Wednesday
Foundation Run
4.25M / 40 min
Thursday
45 Min Weight Training
Friday
Xmas Binging
Saturday
Tempo/Steady State Bike
10 min warm up
2 x 2min fast cadence (2min AR)
Switched between Tempo and steady state with no recovery for 32 min
Cool Down 10 min
17 miles / 1:00hr
Sunday
Foundation Run
4.75M / 45min
Week Summary
Run 9M / 1:25hrs
Bike 33M / 1:50hrs
Another shamefully low volume week, you would think by posting my weekly training it would motivate me to increase the load a bit but not yet. When I do workout they are solid workouts with a purpose so I am still getting the most out of them. Its all about ROI (return on investment) Again no swimming this week.
Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 39 Min
Tuesday
Bike - Power intervals
High Gear 4-7 RPE
RPE 10 during internvals
Set #1 4 x 45 sec/ AR 45sec
Set #2 2 x 45 sec/ AR 45sec
Set #2 2 x 30 sec/ AR 30sec
Set #3 4 x 30 sec/ AR 30sec
AR between sets 8 min
15 Miles / 50min
Wednesday
RECOVERY
Thursday
Tempo Run
39 min RPE 8.5
Tempo at 7.45-8.30 pace
6.0M / 49 Min
Friday
Foundation Bike
Moderate Aerobic REP6-7
9 miles / 30 min
Saturday
NYRR Ted Colbit Race
15K Run / 9.3M
1hr 18min 43 Sec
8.27 Pace
Sunday
RECOVERY
Week Summary
Bike - 24M / 1:20
Run - 19.55M / 2:37
As you can see so far after two weeks of training I have yet to hit the pool, I really need to start doing some drills to improve my efficiency. Also my total hours are very low, making sure i don't jump in to hard to fast after Ironman Florida, still testing out the body.
Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 40 Min
Tuesday
RECOVERY
Wednesday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr
Thursday
Tempo Run
22 min RPE 8.5 (8.0 min pace)
5.0M / 45 Min
Friday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr
Saturday
Foundation Run
5.5M / 55 Minutes
Moderate Aerobic REP6-7
Sunday
RECOVERY
Week Summary
Bike - 34M / 2:00 hrs
Run - 14.75M / 2:20 hrs
On December 7th 2009, I began training for Ironman California 70.3 to occur on March 27th 2010. Given its only been a month since I did Ironman Florida Nov 7th 2009, I am second guessing my recovery period. I feel healthy and strong and the next few weeks will tell me what i need to know and I will listen to my body. My training so far has been shorter but more intense workouts. I am anxious to do Ironman Cali 70.3 again and break six hours, since I failed to do so the first time.
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