Total Training Time December 5 to June 18

Week #	WEEK ENDING	CUM SWIM YARDS	CUM BIKE MILES	CUM RUN MILES	CUM W/O MINUTES
1	12/11/11	4,100	65	3	430
2	12/18/11	4,500	65	6	615
3	12/25/11	-	93	-	270
4	1/1/12	4,000	86	3	460
5	1/8/12	4,400	100	11	635
6	1/15/12	5,550	77	11	857
7	1/22/12	5,200	99	13	775
8	1/29/12	4,600	79	15	742
9	2/5/12	2,000	32	21	362
10	2/12/12	-	20	17	474
11	2/19/12	-	43	24	452
12	2/26/12	3,600	105	4	577
13	3/4/12	2,000	45	14	428
14	3/11/12	2,900	113	22	800
15	3/18/12	4,550	112	23	820
16	3/25/12	5,550	138	15	1,010
17	4/1/12	4,412	102	25	792
18	4/8/12	-	92	13	647
19	4/15/12	4,600	145	23	894
20	4/22/12	2,300	81	18	696
21	4/29/12	3,500	148	21	1,040
22	5/6/12	2,800	12	19	365
23	5/13/12	7,300	94	22	866
24	5/20/12	5,900	130	26	1,066
25	5/27/12	5,650	105	23	839
26	6/3/12	8,300	102	8	857
27	6/10/12	7,105	93	7	642
28	6/17/12	10,500	89	16	699
	TOTAL	115,317	2,464	422	19,110
	Miles / Wk	2.34	88	15
	Hrs / Wk				11.38
	Ironman Miles	2.4	112	26
	% of Ironman	98%	79%	58%

Monday June 11 to Sunday June 17

MONDAY

Day Off

Workout Description:

Swim : Mini Tri - Swim

Actual Time: 0:40:00
Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:

Run : Mini Tri - Run

Actual Time: 0:20:00
Distance (A): 2.1 miles
Calories: 293 caloriesWorkout Description:

Bike : Mini Tri - Bike

Actual Time: 0:55:00
Distance (A): 15 miles
Calories: 779 caloriesWorkout Description:

Spin class

Activity Comments:

6/11/2012 Len Joy:
Spin with Heather

 

TUESDAY

 

Bike

Planned Time: 1:15:00Actual Time: 1:15:00
Distance (A): 24 miles
Calories: 1062 caloriesWorkout Description:

Group Ride - All Zones

Activity Comments:

6/14/2012 Len Joy:
Early morning ride - kept up with group because the really fast guys were recovering from race;

Strength

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

Bodyshaping

Activity Comments:

6/14/2012 Len Joy:
usual;

WEDNESDAY

 

Run

Planned Time: 1:00:00Actual Time: 0:37:18
Distance (A): 3.75 miles
Calories: 561 caloriesWorkout Description:

Good warm up and cool down.
Main Set:
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard

Activity Comments:

6/14/2012 Len Joy:
Easy run just to see how knee felt. It feels okay - no fatigue anymore, but sort of a mild pinpoint of pain on inside of kneecap; iced afterward.

THURSDAY

 

Run : Run - Swim - Run - Run #1

Actual Time: 0:50:00
Distance (A): 5.2 miles
Calories: 733 caloriesWorkout Description:

Ran to YMCA; swam and then ran home;

Activity Comments:

6/14/2012 Len Joy:
Easy pace;

Swim

Actual Time: 0:22:00
Distance (A): 1000 yards
Calories: 257 caloriesWorkout Description:

Continuous swim

 

FRIDAY

 

Run : Mini - Tri - Run

Actual Time: 0:20:00
Distance (A): 2 miles
Calories: 293 caloriesWorkout Description:

Ran after swim at Gillson

Activity Comments:

6/18/2012 Len Joy:
Felt okay - took me most of the run to stop shivering;

Bike : Mini Tri - Bike

Actual Time: 0:50:00
Distance (A): 16 miles
Calories: 708 caloriesWorkout Description:

Spin Class w/Heather

Activity Comments:

6/18/2012 Len Joy:
I have shipped bike so all my bike workouts until CDA will be spin classes. Just keeping the legs in shape;

Swim : Mini Tri - Swim

Planned Time: 0:45:00Actual Time: 0:45:00
Distance (A): 2000 yards
Calories: 525 caloriesWorkout Description:

OWS 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:

6/18/2012 Len Joy:
Water was cold - I'm not using my wetsuit - I figure that will get me acclimated for CDA.

Run

Planned Time: 0:45:00Workout Description:

Water Run
WU: 10:00 easy running, 4-6 x :20-:30 sec faster efforts w/equal time recovery running between.
Main Set:
10 x 2:00 Hard/1:00 easy
10 x :45 sec Hard/:15 sec recovery
CD: 5:00 easy

Bike

Planned Time: 1:30:00Workout Description:

Warm up: 15 min at Z1
Main Set:
1-1:30 min easy cruise. Try to keep HR below 68 percent of threshold HR. Just get out there and have fun today. Keep it short if sore and tired or have to ride indoors due to weather.
Cool Down: 10-15 min and stretch

 

SATURDAY

 

Swim : Mini Tri - Swim

Actual Time: 0:40:00
Distance (A): 1800 yards
Calories: 467 caloriesWorkout Description:

OWS at Gillson

Activity Comments:

6/18/2012 Len Joy:
Swam with Mo and Amy; water was colder today; no wetsuit. felt okay once my body went numb;

Run : Mini Tri - Run

Actual Time: 0:30:00
Distance (A): 3.1 miles
Calories: 440 caloriesWorkout Description:

Ran north from Gillson

Activity Comments:

6/18/2012 Len Joy:
Easy pace; felt good; ran with Mo and Amy; they went for an hour;

Bike : Mini Tri - Bike

Actual Time: 0:55:00
Distance (A): 18 miles
Calories: 779 caloriesWorkout Description:

Spin class

Brick

Planned Time: 1:30:00Workout Description:

Brick Session
Do this someplace where you can quickly transition back and forth between the bike and run.

3 x (5 mile bike pace/1 mile run endurance)
Keep your HR or Power in cycling Zone 3 for the bike segment and running Zone 2 for the run segment. Be sure to consume fluids and carbohydrates during the workout. You will end up biking a total of 15 miles and running 3 miles. The duration shown for this session is an estimate of how long it will take to do both the bike and run portions. It may take you slightly more or less time.

Bike

Planned Time: 1:30:00Workout Description:

60-90 minutes
Outdoors if weather permits. Ride in Zones 1-2 on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm.
If indoors, keep it to the shorter side and change gearing frequently to simulate riding outdoors

 

SUNDAY

 

Father's Day - took it off;

 

 

RUN

Activity Comments:

6/11/2012 Len Joy:
After swim ran around Gillson Park. My knee had minor pain - didn't affect stride - just a nag;

OWS

Activity Comments:

6/11/2012 Len Joy:
Did swim at Gillson at 5:30 am. REally nice water conditions, flat and not too cold. Didn't use wetsuit - so I'll be more use to cold water at CDA.

Enjoy

Monday June 4 to Sunday June 10

MONDAY

Day Off

Workout Description:

Enjoy

 

TUESDAY

Bike

Planned Time: 1:30:00Actual Time: 1:32:04
Distance (A): 24.47 miles
Calories: 2412 caloriesWorkout Description:

Group Ride - All Zones

Activity Comments:

6/5/2012 Len Joy:
Flelt pretty good. Knee felt much better than a week ago.

Strength

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

Bodyshaping

Activity Comments:

6/5/2012 Len Joy:
Usual. good stretching, core work;

WEDNESDAY

 

Swim

Planned Time: 1:15:00Actual Time: 0:54:00
Distance (A): 2705 yards
Calories: 630 caloriesWorkout Description:

Short warm up and cool down. Main Set: 3 x 18:00 continuous efforts. Work on sighting every 4th 25. Stretch out on the first, build the second, race the third. Record distance of laps for all three.

Activity Comments:

6/6/2012 Len Joy:
Did 34 lengths in the first 18 minutes - a 2:07 pace. For the second 18 I used the pull buoy w/o paddles (as an experiment and to break up monotony). As I suspected, I'm much faster with pull buoys and not kicking even w/o paddles. I did 38.2 laps a 1:53 pace; for the last 18 I did exactly 36 laps for a 2:00 pace. Negative split - I had to push hard the last 6 laps to get time back to 2:00 pace.

With the pull buoy, I don't exert as much energy and so I breath every 4 strokes instead of 2 which allows me to keep better form - head down, better right arm action;

Run

Planned Time: 1:00:00Actual Time: 0:35:16
Distance (A): 3.37 miles
Calories: 512 caloriesWorkout Description:

Water Run or Eliptical
Water as follows:
WU: 10:00 easy build;
MS: 4 x 6:00 efforts working in Zone 3 effort w/fast turnover, 2-3:00 easy jog between.
5 x 1:00 HARD/1:00 easy
CD: 5:00 easy
Finish up on eliptical Zones 2-3

Activity Comments:

6/6/2012 Len Joy:
It was so nice out and since my knee felt good I decided to run outside. I took it easy (actually ran 4.2 miles but stopped my garmin back on for almost a mile; knee felt okay; at times a mild stabby pain, but it comes and goes

 

THURSDAY

 

Swim

Planned Time: 1:15:00Actual Time: 1:10:00
Distance (A): 2500 yards
Calories: 817 caloriesWorkout Description:

Masters

Activity Comments:

6/7/2012 Len Joy:
Warmup 200 yards; main set: 8 x 100 descend 1 to 4; 5 to 8; times ranged from 1:58 to 1:46;
400 pull; 6 x 100 descend 1 to3; 4 to 6; same times range; pull 200; 6 x50 @ 100;

total yards = 2,500

FRIDAY

 

Run

Planned Time: 1:00:00Actual Time: 0:30:00
Calories: 440 caloriesWorkout Description:

Water Run
Good Warm Up and Cool Down
Include:
5 x 1:00 Hard/1:00 easy
5 x 2:00 Hard/1:00 easy
5 x 3:00 Hard/1:00 easy

Activity Comments:

6/8/2012 Len Joy:
Ellipitcal

Bike

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 850 caloriesWorkout Description:

Easy spin after Masters. Can be on a spin bike at the gym. Keep to a high cadence. Mainly recovery riding. Light stretch after.

Activity Comments:

6/8/2012 Len Joy:
Heather spin; worked on fast cadence;

SATURDAY

 

Swim

Planned Time: 0:45:00Actual Time: 0:40:00
Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:

Good warm up and cool down. Swim 30-40 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:

6/9/2012 Len Joy:
Swam at Gillson at 5:20 am until 6:00 am. It was cold, (didn't use wetsuit) but really calm and a nice swim.

Bike

Planned Time: 3:30:00Actual Time: 3:16:25
Distance (A): 50.37 miles
Calories: 5363 caloriesWorkout Description:

WU: 1 hr Z1-2, 2 x 5:00 efforts building into Z4 by the end of the interval w/5:00 Z1-2 b/n;
Time Trial: Hold your best effort for 20:00.
Record your AHR, MHR, AVG Power and Max Power. Ride 5-10:00 easy Zone 1
Main Set:
1-HR at 85% of your FTP (Your average Power for the 20-minute test, minus 5%).
CD: 15-20:00
This is a race-simulated workout. Please prep as you would for a race-type event. Prepare well, record numbers throughout and log.

Activity Comments:

6/9/2012 Len Joy:
Rode to Great Lakes and back from my home after driving home from Gillson. My knee was a little tender and I didn't push it as hard as I had planned. It felt better at the end of the ride. I iced it and might take tomorrow off instead of Monday

 

SUNDAY

 

took the day off to rest knee;

 

Monday May 28 to Sunday June 3

MONDAY

Day Off

Workout Description:

REST, RELAX, RECOVER

 

TUESDAY

 

Bike

Planned Time: 1:15:00Workout Description:

Group Ride
Zones 3-4

Run

Planned Time: 0:20:00Workout 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

 

WEDNESDAY

 

Run : Water run

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 880 caloriesWorkout Description:

Zones Z2-3
WU: 10-15:00 easy running, include several short :15-:20 second high cadence efforts to wake the legs up. Settle into upper Zone 2-low Zone 3 effort. Check HR and listen to your breathing to know how hard you are working and help determine pace. Check cadence and form several times throughout the run. Light stretch after.

Activity Comments:

6/4/2012 Len Joy:
Did a water - run swim workout combo; 10 x 50 @1:00 then did water running

Swim

Planned Time: 1:15:00Workout Description:

OWS if possible.
Short warm up and cool down. Main Set: 3 x 20:00 continuous efforts. Work on sighting every 4th 25. Stretch out on the first, build the second, race the third. Record distance of laps for all three.

 

THURSDAY

 

Swim

Planned Time: 1:00:00Actual Time: 1:00:00
Distance (A): 2500 yards
Calories: 700 caloriesWorkout Description:

Masters

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

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

Spin

Activity Comments:

6/4/2012 Len Joy:
Spin class w/Heather

Strength : Weights

Actual Time: 0:30:00
Calories: 212 caloriesWorkout Description:

Leg weights

Activity Comments:

6/4/2012 Len Joy:
Worked hamstrings and quadriceps mostly;

Run

Planned Time: 1:00:00Workout Description:

Warm up: 10-15:00 easy running, include several short :15-:20 second high cadence efforts to wake the legs up. Settle into Zone 2 effort. Check HR and listen to your breathing to help control effort. Check cadence and form several times throughout the run. Enjoy

 

SATURDAY

 

Other

Workout Description:

Last long training weekend

Bike

Planned Time: 6:00:00Actual Time: 6:43:38
Distance (A): 82.45 miles
Calories: 8446 caloriesWorkout Description:

6+ Hrs of Riding
Warm Up:
20-30 min pedaling at 90 rpm
Main Set:
4 Hrs at Zone 2 - Ironman effort.
3 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:

6/4/2012 Len Joy:
Actually did 88 miles - I turned off the garmin when we stopped after the first six miles and realized we had to go back. I forgot to turn it on again until we started back out. Had a flat tire and then Amy and I got off course. Went far west instead of north so we had more direct into and against wind. Last 6 miles on US 12 into headwind wasn't fun.

My nutrition was good. Had 40 oz of EFS, plenty of water, about 10 cliff shots, a cliff bar. Wasn't hungry. We had numerous stops to figure out where we were going so times were slow, but I felt good on the ride. NO knee problems.

Run

Planned Time: 0:40:00Actual Time: 0:18:21
Distance (A): 1.82 miles
Calories: 271 caloriesWorkout Description:

Duration: 40 minutes
Intensity: 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:

6/4/2012 Len Joy:
Easy run. Knee felt okay. I could have run more but I'm saving the knee for cda.

SUNDAY

 

Run : Fast Finish Long Run

Planned Time: 3:15:00Workout Description:

Fast Finish Long Run - See Attached (Paperclip)

Swim

Actual Time: 2:20:00
Distance (A): 6000 yards
Calories: 1633 caloriesWorkout Description:

30-60 minutes
Optional - Open Water Swimming working on sighting. Weather permitted.

Activity Comments:

6/4/2012 Len Joy:
Diamond Lake OC - officially I swam 5500 yards, but I'm guessing that with all the meandering I actually swam more than 6000 yards. Felt good on the swim. My goggles fogged up right at the start (I put them on too early) but this time instead of enduring minimal vision and probably going off course, I stopped, took them off and dunk them in the water and when I put them back on I had no problem the rest of the swim. They worked great.

It was a challenge to stay on course I felt that I often went wide of the buoys but on the second leg I was much better at keeping the buoys lined up.

I took MAPP and Endurolyte before race and I had a few cramp twinges in calfs but not ver significant and no cramping when I got out of the water.