Monday May 14 to Sunday May 20

Monday:

Day Off

Workout Description:

Bike : Spin

Actual Time: 0:55:00
Calories: 779 caloriesWorkout Description:

Strength : Weights

Actual Time: 0:20:00
Calories: 142 caloriesWorkout Description:

Did strengthening exercises for knee and abs;

 

Tuesday:

 

Bike

Planned Time: 1:15:00Actual Time: 1:15:09
Distance (A): 22.13 miles
Calories: 2026 caloriesWorkout Description:

Group Ride
Zones 3-4

Activity Comments:

5/17/2012 Len Joy:
avg 19 mph on first leg - then 16 mph on Green Bay Road return; top speed about 28; I l can keep up on straights, but I lose ground on the curves and turns;

Run

Planned Time: 0:20:00Actual Time: 0:20:02
Distance (A): 2.18 miles
Calories: 321 caloriesWorkout Description:

Duration: 20 minutes
Intensity: Z1 - Z2
Cadence: 90 - 95
Specificity: After bike - focus on form
Include: Directly after the bike, focus on your cadence and form. Stay hydrated, light stretch after.

Activity Comments:

5/17/2012 Len Joy:
Ran in neighborhood; easy run;

Strength

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 425 caloriesWorkout Description:

Bodyshaping

 

Wednesday:

Swim

Planned Time: 1:15:00Actual Time: 0:55:00
Distance (A): 2200 yards
Calories: 642 caloriesWorkout Description:

OWS if possible working on sighting or indoors as follows:
WU: 200 swim/kick/pull;
MS: 2 x 1000 descend 200s,1-5
CD: 2-400 pull buoy w/paddles

Activity Comments:

5/17/2012 Len Joy:
Warmup 200 yards; did 2 1000 yard efforts; even though I tried to descend I noticed that my split times didn't descend;

Run

Planned Time: 1:00:00Actual Time: 0:53:52
Distance (A): 5.64 miles
Calories: 840 caloriesWorkout Description:

Good warm up and cool down. Include some short faster efforts in warm up to get your legs moving and HR up.
Main Set:
After a good warm up, include 8-10 by :15-:30 sec very fast cadence, high effort sprints. Get the cadence up over 90 rpms. Lean into it and be aggressive. Use your arms to move your legs. Run easy 2-3 times the distance or length of time between. Go more by feel then anything else. HR will not react fast enough on the hard efforts. To make it more exciting, you may pick something to run towards or cross an imaginary finish line. Have fun and get that speed up!

Activity Comments:

5/17/2012 Len Joy:
I guess I didn' t do as many of the high speed efforts as I should have. Pumping the arms did help;

Thursday:

 

Other : Chiro & Massage

Actual Time: 1:15:00
Calories: 625 caloriesWorkout Description:

Massage with Rachel; chiro w/Tony;

Activity Comments:

5/17/2012 Len Joy:
Tony stretch tendon / ligament in left knee; hopefully that will help; he said it was very tight;

Swim

Planned Time: 1:15:00Actual Time: 1:15:00
Distance (A): 3200 yards
Calories: 875 caloriesWorkout Description:

Masters

Activity Comments:

5/17/2012 Len Joy:
Did my own workout: 200 yards warmup; 12 x 50 @ 1:00; 300 pull; 6 x 100 @ 2:00; (had to take a 15 sec RI after 3rd 100; ) 300 pull; 3 x 200, RI 15; 300 pull; 6 x 50 @ 1:00

Total yards: 3200

Bike

Planned Time: 1:15:00Workout Description:

Ride later in the day. Work more on technique. Staying in Zones 2-3. Include a few repeats on Tower Rd, staying aerobic.

 

Friday:

 

Bike : Spin class

Actual Time: 0:55:00
Calories: 779 caloriesWorkout Description:

Spin class w/Heather

Activity Comments:

5/18/2012 Len Joy:
Good intense effort;

Run

Planned Time: 1:10:00Workout Description:

Group Run - Gillson Park 6 am
Tempo/Threshold Efforts. Stay within yourself.

 

Saturday:

 

Bike :

Planned Time: 5:30:00Actual Time: 5:12:49
Distance (A): 79.66 miles
Calories: 7687 caloriesWorkout Description:

5+ Hrs of Riding
Warm Up:
20-30 min pedaling at 90 rpm
Main Set:
3.5 Hrs at Zone 2 - Ironman effort.
2 x 30:00 Steady State efforts RI 10 min b/n,
(Hold upper Zone3/low Zone 4)
Practice your nutrition, hydration and race strategy for the entire day. Eat and drink especially at higher intensities.
Cool Down:
10-30 min easy effort.

Activity Comments:

5/19/2012 Len Joy:
rode with Paul, Fernando and Stephanie and Pam, but she turned around early. I stayed in aero for much of the ride, which is a breakthrouhg for me. Tried to keep my legs fresh. I brought along a lot of high density perpeteum, but only drank about 1/3 of it. I am going to rethink that component of my nutrition plan. If it is a hot day, my problem isn't lack of calories, it's inadequate hydration because I am such a heavy sweater.

Here was nutriton consumed during ride:

6 cliff shots 180 calories
1/2 cliff bar 120 calories
perpeteum with recoverite - 300 cals (guess)

9 endurolyte capsules (5 before - 4 at half way point);

9 MAP (5 before - 4 at half way point);

3 Race day capsules (some vitamin thing from Hammer);

water: 60 oz; (3 bottles); that was all the water I brought. I ended the ride with a full bottle of spare perpeteum, but had no interest in drinking it.

weight loss: 4 pounds;

I didn't feel weak on the ride; but it probably would have affected me on the run, so I need to get more calories consumed, I think. I might try to use the goo or gel; or more cliff shots. and finish the bar.

A good ride. didn't fall behind (too far). Used aero bars; did better on hydration and calories; still need to tweak it some.

Swim

Planned Time: 0:30:00Actual Time: 0:30:00
Calories: 350 caloriesWorkout Description:

Good warm up and cool down. Swim 20-30 minutes continuous. Work on sighting every 4th 25. If indoors look for something on the wall or at the end of the lane to look at each time you go to sight. Return to a neutral head position after sighting as quickly as possible.

Activity Comments:

5/19/2012 Len Joy:
Water was cold but bearable.

Run

Workout Description:

Optional short brick run after the bike.

 

Sunday:

 

Run

Planned Time: 3:00:00Actual Time: 3:00:10
Distance (A): 17.99 miles
Calories: 2679 caloriesWorkout Description:

Warm up: at 10 min at Z1
Main Set:
2 hrs 45 min Long Run Pace
Count foot strikes several times throughout the run. 22-23 strikes in :15 seconds
Cool Down:
5 min at Z1

Activity Comments:

5/20/2012 Len Joy:
My goal was to run 18 miles in 3 hours, and I came close. I set up to run this like a race. I ran a 2.5 mile loop and then a 3.5 mile loop (each time circling back to my house where I had set up my aid station). After that initial hour, I ran approx 1.5 miles - 15 minute loops in the neighborhood and hydrated after each loop. I stopped my watch for the aid breaks, but I only took about 20 seconds for each.

I forgot to record lap splits, but I was right on 6 miles in the first hour and just over 12 miles at hour 2. I faded a little bit in the last loop of 1.5 miles.

I ran at 7:30 to 10:30 am - approx. It was warm throughout the run and sunny. My knee didn't feel great, but it wasn't a problem. Nor was my foot - I tried to thin underarmour socks and my foot pad and I didn't have the acute pain I had last time I ran the distance.

Nutrition: had a carbo pro (2 scoops) recoverite (i scoop) plus 3 oz. of milk, 4 oz of ice, plus 6 strawberries before I ran. (500 cals)

During run I drank one bottle of gatorade and consumed a couple servings of espresso Gel from Hammer (200 cals)

I drank about 50 oz of water; total calories consumed during run: per hour: 67; I think that's adequate especially given the shake consumed just before run.

 

 

 

Spin class w/Heather

REST, RELAX, RECOVER