Ironman Training from 6/15 through 6/19, 2009

Hello dear readers!

It's been a great week of training. Kevin (my coach) gave me some lighter workouts as a recovery week since last week's training was pretty harsh.

Swim Session for Monday, 6/15/2009

This was a 3500 meter swim done with the following sets:

Warm Up: 10 x 100 as: 4 free/ 3drill/ 3 kick on 15 sec. rest, 4 x 100 fast on 20 sec. rest.
Main Set: 4 x 200 free on 15 sec. rest, 4 x 100 drills on 20 sec. rest, 2 x 200 free on 10 sec. rest
Cool Down: 500 choice easy

It was a pretty slow swim. Couldn't kick worth a darn! My legs were like noodles. Or at least more noodly than usual!

Bike and Transition Run Session for Tuesday, 6/16/2009

This was a bike/run combination workout. The bike session was performed on a indoor trainer the following way:

40 MIN WARM UP
4 x 45 sec. SLD (single leg drill) on 1 minute
12 min. at Hr #low 4 / 5 min easy
10 min. at Hr #High4 / 3 min easy
8 min. at Hr# High 4-5a
10 min. cool down

After this was done, I did a 4 mile run immediately at what was supposed to be a 9:35 minutes per mile pace. Felt really good and actually went a bit faster. Here is the breakdown:

Mile 1: 8:47 minutes per mile
Mile 2: 9:06 minutes per mile
Mile 3: 8:54 minutes per mile
Mile 4: 8:13 minutes per mile

2000 Meter Swim and 30 Mile Bike Session on Wednesday, 6/17/2009

I had a really busy day at work and could only get my 2000 meter swim in during the day. Again I swam kind of slow and got it done in 40 minutes or so. I could not get out during the day so I did the 30 miles on the bike at the gym. I kind of like to change this up from time to time. I kept my wattage at 250 and was finished in 2 hours and 10 minutes.

8 Mile Run Session on Thursday, 6/18/2009

This was a fun session because I still was feeling OK from earlier in the week. As you will see in the breakdown, I had a few miles that were a little slow. This workout has six 45 second accelerations and each one was pretty fast. When not doing the accelerations I needed to keep the pace at 10 minutes per mile or so.

Mile 1: 10:02 minutes per mile
Mile 2: 10:00 minutes per mile
Mile 3: 9:02 minutes per mile
Mile 4: 9:31 minutes per mile
Mile 5: 9:59 minutes per mile
Mile 6: 10:01 minutes per mile
Mile 7: 9:33 minutes per mile
Mile 8: 9:50 minutes per mile

Most of my accelerations were at 6:30 minutes per mile.

Friday was supposed to be a rest day, but I was bored and decided to go to the gym and do some weights. Felt pretty good!

That's all for now.