Day Off
Workout Description:
REST, RELAX, RECOVER
TUESDAY
Bike
Planned Time: 1:15:00Workout Description:
Group Ride
Zones 3-4
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.
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: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
WEDNESDAY
Run : Water run
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 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: 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.
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.
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: 1:00:00Distance (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: 0:55:00Calories: 779 caloriesWorkout Description:
Spin
Activity Comments: 6/4/2012 Len Joy:
Spin class w/Heather
Strength : Weights
Actual Time: 0:30:00Calories: 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: 6:43:38Distance (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: 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.
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: 0:18:21Distance (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: 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.
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: 2:20:00Distance (A): 6000 yards
Calories: 1633 caloriesWorkout Description:
30-60 minutes
Optional - Open Water Swimming working on sighting. Weather permitted.
Activity Comments: Optional - Open Water Swimming working on sighting. Weather permitted.
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.
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