Monday May 7 to Sunday May 13

Monday:

Day Off

Workout Description:

Strength : Rowing and Exercise Class

Actual Time: 1:20:00
Calories: 567 caloriesWorkout Description:

Rowing and Exercise class

Activity Comments:

5/12/2012 Len Joy:
Did about 50 minutes of rowing and stairmaster and then 30 minutes of Heather's Abs and Back class;

Tuesday:

 

Bike

Planned Time: 1:15:00Actual Time: 1:13:32
Distance (A): 22.21 miles
Calories: 2043 caloriesWorkout Description:

Group Ride
Zones 3-4

Activity Comments:

5/12/2012 Len Joy:
Tried to keep up; Not too successful; wait till nex time;

Run

Planned Time: 0:20:00Actual Time: 0:18:05
Distance (A): 1.79 miles
Calories: 267 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.

Strength

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

Bodyshaping

Activity Comments:

5/12/2012 Len Joy:
The usual;

Wednesday:

 

Swim

Planned Time: 1:15:00Actual Time: 1:30:00
Distance (A): 3900 yards
Calories: 1050 caloriesWorkout Description:

WU: 200 swim/kick/pull,
Drill: 8 x 50 - your favorite drills with 15 sec RI
Swim: 12 x 50 free FAST on 1:00 - calculate average time
1-300 easy
Main Set:
6 x 100 @ RI 15 Hold TPace
1 x 100 @ RI 10 easy swim
3 x 200 @ RI 15 Hold TPace
1 x 100 @ RI 10 easy swim
2 x 300 @ RI 15 Hold TPace
1 x 100 @ RI 10 easy swim
1 x 600 Hold TPace
Swim: 4 x 25 choice on 1:00 at 100%
Cool Down: 200-400 pull w/paddles & buoy

Activity Comments:

Len Joy:
Did the 12 50s first one was about 44 sec, the last one about 55 secs; avg about 51-52;
total yards warmup: 1200

6 100s: 1:56, 1:56, 1:59, 2:01,1:59, 2:06
3 200s: 4:16, 4:16, 4:21
2 300s: 6:46, 6:51,
1 600: 13:45
total yards main set: 2700
total yards

Run

Planned Time: 1:00:00Actual Time: 0:50:53
Distance (A): 5.28 miles
Calories: 785 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:

5/12/2012 Len Joy:
Followed the plan

5/12/2012 Len Joy:
7:14 was my best "sprint" time;

Thursday:

 

Swim

Planned Time: 1:15:00Workout Description:

Masters

Activity Comments:

5/12/2012 Len Joy:
Skipped - took the day off for Suzanne issues and to rest my knee;

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.

 

Fridiay:

Bike : Bike - Spin Class

Actual Time: 0:45:00
Distance (A): 15 miles
Calories: 638 caloriesWorkout Description:

Spin Class - 7 am

Activity Comments:

5/12/2012 Len Joy:
Didn't want to tax my knee so I skipped Group run and did a spin / swim workout.

Swim : Swim - Laps

Actual Time: 0:24:00
Distance (A): 1000 yards
Calories: 280 caloriesWorkout Description:

Swim - McGaw Y

Activity Comments:

5/12/2012 Len Joy:
Did continuous swimming, some pulling during warmup;

Run

Planned Time: 1:10:00Workout Description:

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

 

Saturday:

Brick : Brick Metric Ironman

Planned Time: 7:00:00Workout Description:

This is a combination workout, treat it like race-day. The performance will prepare you for what your body may feel like and what it's needs are on race day. Please plan in leading up to and executing as if it was a race.

Swim: 1.5 miles or 45-minutes (open water swim if possible), if indoors - continuos. Aerobic effort, working on sighting and swimming a straight course.

Bike: 70 miles or 4-hours. Zone 2 mainly, up to 3 on climbs. Take in your alotted calories and fluids per hr.

Run: 15 miles or 2-hours. Zone 2 throughout, consume 75-125 calories per hour and take in plenty of fluids.

 

 

Swim

Actual Time: 0:49:20
Distance (A): 2400 yards
Calories: 576 caloriesWorkout Description:

Metric - Tri - Swim Leg

 

Swam 96 lengths in 49 minutes 20 seconds. I swam right next to the digital clock and used that to keep on 2:00 pace. Some slippage toward the end, but more due to getting tired of pushing off the wall (I don't do flip turns). But it was a good steady pace. I worked on keeping my head down and tried to hold my arm out until my head had returned to water after breathing before I did catch and pull or whatever you call it. That part is still a little tough for me to do consistently, but I'm getting better.

BikeActual Time: 3:43:06
Distance (A): 59.83 miles
Calories: 6139 caloriesWorkout Description:

Run : Run Segment - Metric Tri

Actual Time: 2:33:42
Distance (A): 15 miles
Calories: 2254 calorie

ONe thing I accomplished with this workout is that I know now how I want my body to feel when I get off the bike. Now I have to get to that feeling after 112 miles instead of 60. I also learned the pace that I needed to maintain to run 26 miles. On this run I did my usual 4.4. mile circuit for the first two laps, but since that is too long between aid stations, after the second lap I started shorter loops around the neighborhood, circling back to my house every 2 miles. I was able to more or less maintain a steady pace of about 10:15 throughout the run.

Bike segment - Metric Tri

 

I know I didn't get the hill workout that I need, but this was a good workout for me. It was a cool day and a flat course so the only variable to really test was my body's endurance. I had prepped well for nutrition, but this wasn't much of a test in that regard.

I tried to ride to "feeling". I had my garmin, but I don't have a bike computer that works with themy workout tires (the magnet is on the race wheels) but that helps as I know how fast I'm going (or not going.) I rode up Sheridan to great Lakes Naval base. Used the Green Bay path from Fort Sheridan. It's a nice ride, but not easy to make top speeds, but I kept the ride in mostly zone 2; I wanted to have good legs for the run.

For my pre-race nutrition I had a shake of one scoop of recoverite, two scoops of carbo-pro, a half banana, 6 oz milk, 6 0z ice. 700 calories

MAP: 4 capsules
Endurolyte: 4 capsules (even though probably didn't need them with cool temps.)
Race Day Caps from Hammer: 3

After swim:

Cliff bar 240 calories
Gatorade - 4 oz. 25 calories

Bike:

Perpeteum:I carried on the bike about 48 oz of Perpeteum; 22 oz in front in my dual bottle; the other reservoir was water; 24 oz in bottle on back.

I used about 18 oz of Perpeteum. I sipped it regularly but not large sips. It doesn't take good, sort of chalky, but it doesn't have any aftertaste. I mix two scoops per 24 oz. so not a super thick mixture - 540 calories per bottle; so I probably consumed about 500 cals on ride of Perpeteum;

Cliff shots: 5 shots = 165 cals.

Water: probably 10 oz.

Run: I had half a cliff bar before run; 240 calories

MAP: 3 capsules
Gatorade: 2 bottles 300 calories
GU or GEL - 2 packets; 180 calories
total calories consumed on run: 720;

total calories consumed: 2,350 calories

After race I had a shake of 3 scoops of recoverite, half banana, 6 oz milk, 6 oz ice; total calories: 600

Sunday:

 

Run

Planned Time: 1:30:00Workout Description:

Warm up: at 10 min at Z1
Main Set:
75 min Long Run Pace
Cool Down:
5 min at Z1

Activity Comments:

Knee is sore so I'm taking it easy today. Iced it and will do a light Monday workout - spin and swim instead of using that day as my day off. I don't wear the knee out before CDA. I think I will also do some knee exercises - weights - to strenghten muscles. Mostly hamstrings

 

 

 

REST, RELAX, RECOVER