Here are my latest workout results from the last few days. I ended this recovery week with some strong performances. I had Wednesday and Friday off from Ironman training. I took advantage of this to play a little golf and goof around a bit!
Thursday's Training (5/28)
This day's workout was a 4 mile run with a two mile time trial. I did the first two miles in a nice easy run pace. The time trial itself wasn't all that spectacular. Did the two miles in a little over 15 minutes which frankly was slower than I expected. When I looked at the graphical results, my first mile looked like this:
Note how consistent my pace and heart rate were. This is exactly how it should be.
Now lets look at mile 2:
Note how the heart rate and speed wildly vary. This is not too good. I did really push my speed and heart rate into zone 5, which shows I had some energy left over for sure. Of course, it was over 100 degrees at the local school track and I am sure that has some affect, but I was still a little disappointed.
I then did a easy 2 mile cool down. Now that school is out, my next time trial will be done early in the morning when I am fresher and the weather is a little cooler. I hope to go in under 14 minutes.
Saturday's Run (5/30)
Did a 14 mile run in the morning. Felt pretty good though I was a little tired due to lack of sleep. I kept the pace under 10 Minutes per mile and finished in 2 hours and 16 minutes. This is a pretty decent pace for me.
In the afternoon I did a 2000 yard swim. Did 500 freestyle then 500 with pull buoy and then repeated. Took 10 second rests between sets. Time was really great.
Sunday's Bike Workout (5/31)
This was a short 60 mile ride. Averaged 19 miles per hour. It was really hot and I got dehydrated at the end. Need to really watch out for this. Dehydration on the bike is one of the worst things that can happen.
Monday's Swim Workout (6/1)
This was a 3500 yard swim. The breakdown was as follows:
Warm Up: 4 x 400 as: 1 free/ 1 pull/ 1 free/ 1 kick on 30 sec. rest
Main Set: 2 x 500 at IM pace on 1 min. rest, 4 x 150 pull on 15 sec. rest
Cool Down: 200 choice easy
The longest set was the 400 meter kicking drill. It took me a whole 13 minutes! Imagine just kicking for 16 laps. It was MURDER on my legs!
Even with the slow kicking and including my rest times, I got done in 1 hour and 15 minutes. That is really great for me. My race goal is to get the whole 2.4 miles finished in 1 hour even. Considering I will have my high tech wetsuit and no rest during the race, I think this is possible. Of course, that is assuming I swim in a fairly straight line!
That's all for now.
Tri your best,
Bill
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