Hello Dear Readers!
Wow it has been a crazy last few weeks and I have lots of workout updates for you all. I have been busy preparing for my trip to Lake Placid and have not had time to put my workout logs online. So here goes:
Monday's Swim Training 7/6/2009
This day I swam 3500 meters at the gym pool. This workout was done as:
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
I felt pretty good during this workout. Kept my pace controlled.
Tuesday's Bike and Transition Run 7/7/2009
This workout was a 20 mile trainer workout follwed immediately by a 4 mile run. the trainer workout was performed as:
10 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
The run was performed at the following paces (minutes/mile):
Mile 1: 9:28
Mile 2: 9:12
Mile 3: 8:56
Mile 4: 8:18
I felt really strong during the run and note the very fast last mile. Really happy with this one!
Wednesday's Bike Workout 7/8/2009
This was a nice and easy 30 miles on the road. I finished it in 90 minutes with an average speed of just under 20 mph.
Thursday's Run Session 7/9/2009
This was a 6 mile run performed with a 10:00-10:10 pace with 6 x 45 second accelerations with full recovery. I did this at the gym on a treadmill to change things up.
Friday's Workout 7/10/2009
I was supposed to take this day off, but decided to go to the gym and do some light weights. It always feels good to press some Iron and not be going anaerobic for once!
Saturday's Long Run and Swim Session 7/11/2009
I had two workouts scheduled for this day. A 14 mile run in the morning at a pace of 10:10 - 10:25 minutes per mile. The breakdown was as follows:
Mile 1: 9:56
Mile 2: 9:42
Mile 3: 9:56
Mile 4: 9:56
Mile 5: 9:54
Mile 6: 10:03
Mile 7: 10:00
Mile 8: 9:58
Mile 9: 10"09
Mile 10: 9:49
Mile 11: 9:52
Mile 12: 10:01
Mile 13: 9:57
Mile 14: 9:50
Note again that the last mile was at a consistent pace. It was really hot and I had to do the ice thing, but I felt pretty good that I was able to keep within or under the assigned pace.
Later that afternoon, I swam 2000 meters at the pool. Did it in about 40 minutes which is pretty much as expected.
Sunday's Long Bike Ride 7/12/2009
This was a 60 mile bike ride. I rode with the Tri On the Run team and we went at a awesome pace for the whole ride. I think there was 10 of us in the group so we all took turns pulling. Finished the ride in 2:58 with an average of over 20 mph.
Monday's Swim Session 7/13/2009
This was a 4000 meter swim. I did this as:
Warm Up: 16 x 50 as: 2 free/ 1 back/ 1 drill all on 10 sec. rest, 6 x 50 as: alternating 1 kick/ 1 free easy on 15 sec. rest.
Main Set: 800 pull – 1 min break, 800 as: 8 x 25, 4 x 50, 1 x 400 all with only 5 sec. rest - 30 sec. rest break, 4 x 250 pull on 15 sec. rest.
Cool Down: 5 x 100 as: 2 drill/ 1 free on 15 sec. rest
Felt really good still and finished in a great pace.
Tuesday's Bike and Transition Run Session 7/14/2009
This was a 20 mile bike trainer workout followed immediately by a 4 mile run at a scheduled 9:35 minute per mile pace. The bike session was done as:
10 MIN WARM UP
4 x 30 sec. SLD (single leg drill)
4x 45 sec. fast spin/ 20 sec. rec.
5/4/3/2/1 min. Big Gear(75-80rpm) w/ 2 min easy between each, HR Zone 4
3 x 40 sec. SLD (single leg drill)
3x 30 sec. fast spin/ 30 sec. rec.
10 min. cool down
I did the bike and run session at the gym because earlier in the day I dropped my bike off at the local bike store to be shipped to New York. From now on, all my bike workouts will have to be done at the gym.
Wednesday's Bike and Swim Session 7/15/2009
This was a slightly different day than usual. I had a swim session early in the day of 2000 meters and a bike session later of 20 miles at an easy pace. Since I had already shipped my bike to Lake Placid, had to do this at the gym.
Thursday's Run Session 7/16/2009
This was a nice and easy 4 mile run in the neighborhood. Keeping the mileage really low now since I am about a week away from the race at this point. The run breakdown was:
Mile 1: 9:37
Mile 2: 9:31
Mile 3: 9:04
Mile 4: 9:07
This was a lot faster than my assigned workout pace, but I was feeling so good and rested I decided to push it a little.
Friday's Weights Session 7/17/09
I was supposed to take this day off, but I was so jittery I decided to go to the gym and do some weights. Felt really good!
Saturday's Run Session 7/18/2009
Today's last long run was for 8 miles at a assigned pace of 10:10 - 10:25 minutes per mile. I ended up doing it as:
Mile 1: 9:37
Mile 2: 9:24
Mile 3: 9:35
Mile 4: 9:46
Mile 5: 10:00
Mile 6: 10:08
Mile 7: 10:22
Mile 8: 9:48
This was a great run even though it was really really hot. I got a late start and was really regretting it, even though it was only 8 miles. Still, I ran a great last mile so the taper is definitely working!
Sunday's Bike Session 7/19/2009
This was my last long bike session. It was for 40 miles. I had to do it at the gym on the cycles there. I kind of like doing it, because I can look at my wattage and I seem to go a lot faster there. Of course, it helps that there is no wind.
My wife and I will be leaving for Lake Placid on Tuesday and I will do my best to blog daily while we are there. My bike should arrive at the race site on Thursday, so hopefully everything is intact and there are no issues.
That's all for now!
Tri your best,
Bill
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