| 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% |
Writer trains for 1st Ironman at age 61
Monday, June 18, 2012
Total Training Time December 5 to June 18
Monday June 11 to Sunday June 17
MONDAY
Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:
Distance (A): 2.1 miles
Calories: 293 caloriesWorkout Description:
Distance (A): 15 miles
Calories: 779 caloriesWorkout Description:
6/11/2012 Len Joy:
Spin with Heather
Distance (A): 24 miles
Calories: 1062 caloriesWorkout Description:
6/14/2012 Len Joy:
Early morning ride - kept up with group because the really fast guys were recovering from race;
Calories: 425 caloriesWorkout Description:
6/14/2012 Len Joy:
usual;
WEDNESDAY
Distance (A): 3.75 miles
Calories: 561 caloriesWorkout Description:
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
Distance (A): 5.2 miles
Calories: 733 caloriesWorkout Description:
6/14/2012 Len Joy:
Easy pace;
Distance (A): 1000 yards
Calories: 257 caloriesWorkout Description:
Distance (A): 2 miles
Calories: 293 caloriesWorkout Description:
6/18/2012 Len Joy:
Felt okay - took me most of the run to stop shivering;
Distance (A): 16 miles
Calories: 708 caloriesWorkout Description:
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;
Distance (A): 2000 yards
Calories: 525 caloriesWorkout Description:
6/18/2012 Len Joy:
Water was cold - I'm not using my wetsuit - I figure that will get me acclimated for CDA.
Distance (A): 1800 yards
Calories: 467 caloriesWorkout Description:
6/18/2012 Len Joy:
Swam with Mo and Amy; water was colder today; no wetsuit. felt okay once my body went numb;
Distance (A): 3.1 miles
Calories: 440 caloriesWorkout Description:
6/18/2012 Len Joy:
Easy pace; felt good; ran with Mo and Amy; they went for an hour;
Distance (A): 18 miles
Calories: 779 caloriesWorkout Description:
6/11/2012 Len Joy:
After swim ran around Gillson Park. My knee had minor pain - didn't affect stride - just a nag;
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.
Day Off
Workout Description:
Swim : Mini Tri - Swim
Actual Time: 0:40:00Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:
Run : Mini Tri - Run
Actual Time: 0:20:00Distance (A): 2.1 miles
Calories: 293 caloriesWorkout Description:
Bike : Mini Tri - Bike
Actual Time: 0:55:00Distance (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: 1:15:00Distance (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: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Activity Comments: 6/14/2012 Len Joy:
usual;
WEDNESDAY
Run
Planned Time: 1:00:00Actual Time: 0:37:18Distance (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: 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
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: 0:50:00Distance (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: 0:22:00Distance (A): 1000 yards
Calories: 257 caloriesWorkout Description:
Continuous swim
FRIDAY
Run : Mini - Tri - Run
Actual Time: 0:20:00Distance (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: 0:50:00Distance (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: 0:45:00Distance (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: WU: 200 swim/kick/pull;
MS: 2 x 1000 descend 200s,1-5
CD: 2-400 pull buoy w/paddles
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
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
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: 0:40:00Distance (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: 0:30:00Distance (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: 0:55:00Distance (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.
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
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
Distance (A): 24.47 miles
Calories: 2412 caloriesWorkout Description:
6/5/2012 Len Joy:
Flelt pretty good. Knee felt much better than a week ago.
Calories: 425 caloriesWorkout Description:
6/5/2012 Len Joy:
Usual. good stretching, core work;
WEDNESDAY
Distance (A): 2705 yards
Calories: 630 caloriesWorkout Description:
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;
Distance (A): 3.37 miles
Calories: 512 caloriesWorkout Description:
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
Distance (A): 2500 yards
Calories: 817 caloriesWorkout Description:
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
Calories: 440 caloriesWorkout Description:
6/8/2012 Len Joy:
Ellipitcal
Calories: 850 caloriesWorkout Description:
6/8/2012 Len Joy:
Heather spin; worked on fast cadence;
SATURDAY
Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:
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.
Distance (A): 50.37 miles
Calories: 5363 caloriesWorkout Description:
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
Day Off
Workout Description:
Enjoy
TUESDAY
Bike
Planned Time: 1:30:00Actual Time: 1:32:04Distance (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: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Activity Comments: 6/5/2012 Len Joy:
Usual. good stretching, core work;
WEDNESDAY
Swim
Planned Time: 1:15:00Actual Time: 0:54:00Distance (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: 0:35:16Distance (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: 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
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: 1:10:00Distance (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: 0:30:00Calories: 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: 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
6/8/2012 Len Joy:
Ellipitcal
Bike
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 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: 0:40:00Distance (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: 3:16:25Distance (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: 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.
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
Calories: 425 caloriesWorkout Description:
Calories: 880 caloriesWorkout Description:
6/4/2012 Len Joy:
Did a water - run swim workout combo; 10 x 50 @1:00 then did water running
Distance (A): 2500 yards
Calories: 700 caloriesWorkout Description:
Calories: 779 caloriesWorkout Description:
6/4/2012 Len Joy:
Spin class w/Heather
Calories: 212 caloriesWorkout Description:
6/4/2012 Len Joy:
Worked hamstrings and quadriceps mostly;
Distance (A): 82.45 miles
Calories: 8446 caloriesWorkout Description:
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.
Distance (A): 1.82 miles
Calories: 271 caloriesWorkout Description:
6/4/2012 Len Joy:
Easy run. Knee felt okay. I could have run more but I'm saving the knee for cda.
SUNDAY
Distance (A): 6000 yards
Calories: 1633 caloriesWorkout Description:
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.
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.
Monday, May 28, 2012
Monday May 21 to Sunday May 27
Monday:
Distance (A): 25 miles
Calories: 1062 caloriesWorkout Description:
5/23/2012 Len Joy:
Wore garmin, but forgot to turn it on.
5/23/2012 Len Joy:
Skipped run; trying to let knee recover more; saving it for next long run;
Calories: 425 caloriesWorkout Description:
5/23/2012 Len Joy:
usual workout program; getting better at balancing
Distance (A): 2650 yards
Calories: 817 caloriesWorkout Description:
5/23/2012 Len Joy:
warmup 200 yds;
4 x75 - 300 yds;
500: 10:04 1:59 pace (seems too fast, but too slow for me to have missed two laps in count?)
400 - 8:13 2:03
300 - 6:20 2:06
200 - 4:15 2:07
300 - (3:15 & 3:12 for total of 6:27) 2:09
300 - 6:26 2:09
cooldown : 2 x 75 (with 25 of backstroke!) 150 yds;
total yards: 2650
Thursday:
Distance (A): 2700 yards
Calories: 817 caloriesWorkout Description:
5/27/2012 Len Joy:
200 warmup, 12 x 50; then 600 moderate, 100 pull, 400 faster, 100 pull, 200 faster, 100 pull, 2 x 300; cooldown;
Calories: 292 caloriesWorkout Description:
5/27/2012 Len Joy:
It was a little rough and I could not get my goggles to not leak. I have the aqua-sphere which I bought in Galveston- advertised as the goggles for Ironman. They have a nice big screen but I have chronic problems with them leaking around right eye. I've finally given up and have bought another set of Speedo goggles, which have always worked for me. They fog up more because of the smaller window space.
Distance (A): 5.2 miles
Calories: 846 caloriesWorkout Description:
5/27/2012 Len Joy:
Ran from Gillson to Northwestern and back. Easy run;
Saturday:
Distance (A): 30.93 miles
Calories: 3325 caloriesWorkout Description:
5/27/2012 Len Joy:
Had to shorten ride because of lightening and torrential downpour;
Distance (A): 5.67 miles
Calories: 846 caloriesWorkout Description:
5/27/2012 Len Joy:
I was actually shivering after I got off bike, but that was because I had been soaked. I knew that I had consumed plenty of calories and the shivering stopped after about a half mile. Easy run with the cool weather.
Sunday:
Distance (A): 51.64 miles
Calories: 5314 caloriesWorkout Description:
5/27/2012 Len Joy:
Rode out to Old Elm and 41 and then up on the bike path almost to Great Lakes; strong wind on return; (didn't notice it on the way out; ) Used aerobars most of the way. Had plenty of EFS but not much of a test for it as the bike segment was very cool and comfortable.
My nutrition for this workout - carbo pro - recoverite - banana strawberry milke shake - 500 cals; EFS double strength - one bottle - 350 cals; 4 cliff shots - 120 cals; total cals= 970; more than enough for 3 hour ride;
Distance (A): 10 miles
Calories: 1481 caloriesWorkout Description:
5/27/2012 Len Joy:
Ran right off of bike; ran the 10 miles at 10 minute pace again, but this time I didn't stop the watch for my aid breaks - I show them as laps; I was running about 9:30 miles (see laps).
It was hot and humid; I had aid station (my garage) every 1.5 miles; after 3 miles - I stopped longer to take more endurolyte and MAPP. I drank one bottle of gatorade - several squeezes of caffeeine gel, and several ounces of EFS leftover from bike ride; also two bottles of water;
Day Off
Workout Description:
REST, RELAX, RECOVER
Tuesday:
Bike
Planned Time: 1:15:00Actual Time: 1:15:00Distance (A): 25 miles
Calories: 1062 caloriesWorkout Description:
Group Ride
Zones 3-4
Activity Comments: Zones 3-4
5/23/2012 Len Joy:
Wore garmin, but forgot to turn it on.
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.
Activity Comments: 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.
5/23/2012 Len Joy:
Skipped run; trying to let knee recover more; saving it for next long run;
Strength
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Activity Comments: 5/23/2012 Len Joy:
usual workout program; getting better at balancing
Wednesday:
Run
Planned Time: 1:00:00Workout 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!
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!
Swim
Planned Time: 1:15:00Actual Time: 1:10:00Distance (A): 2650 yards
Calories: 817 caloriesWorkout Description:
WU: 200 swim/kick/pull,
4-6 x 75 @ RI 20 build to All-Out within each 75;
Main Set:
1 x 500 at 20 sec RI
1 x 400 at 20 sec RI
1 x 300 at 20 sec RI
1 x 200 at 20 sec RI
2 x 300 Negative Split at 30 sec RI
Cool Down:
6 x 75 as 50 Free / 25 back at 20 sec RI
Activity Comments: 4-6 x 75 @ RI 20 build to All-Out within each 75;
Main Set:
1 x 500 at 20 sec RI
1 x 400 at 20 sec RI
1 x 300 at 20 sec RI
1 x 200 at 20 sec RI
2 x 300 Negative Split at 30 sec RI
Cool Down:
6 x 75 as 50 Free / 25 back at 20 sec RI
5/23/2012 Len Joy:
warmup 200 yds;
4 x75 - 300 yds;
500: 10:04 1:59 pace (seems too fast, but too slow for me to have missed two laps in count?)
400 - 8:13 2:03
300 - 6:20 2:06
200 - 4:15 2:07
300 - (3:15 & 3:12 for total of 6:27) 2:09
300 - 6:26 2:09
cooldown : 2 x 75 (with 25 of backstroke!) 150 yds;
total yards: 2650
Thursday:
Swim
Planned Time: 1:00:00Actual Time: 1:10:00Distance (A): 2700 yards
Calories: 817 caloriesWorkout Description:
Masters
Activity Comments: 5/27/2012 Len Joy:
200 warmup, 12 x 50; then 600 moderate, 100 pull, 400 faster, 100 pull, 200 faster, 100 pull, 2 x 300; cooldown;
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:
Swim
Planned Time: 0:45:00Actual Time: 0:25:00Calories: 292 caloriesWorkout Description:
OWS if possible.
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: 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.
5/27/2012 Len Joy:
It was a little rough and I could not get my goggles to not leak. I have the aqua-sphere which I bought in Galveston- advertised as the goggles for Ironman. They have a nice big screen but I have chronic problems with them leaking around right eye. I've finally given up and have bought another set of Speedo goggles, which have always worked for me. They fog up more because of the smaller window space.
Run
Planned Time: 1:00:00Actual Time: 0:52:05Distance (A): 5.2 miles
Calories: 846 caloriesWorkout 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.
Activity Comments: 5/27/2012 Len Joy:
Ran from Gillson to Northwestern and back. Easy run;
Saturday:
Bike
Planned Time: 3:30:00Actual Time: 1:59:21Distance (A): 30.93 miles
Calories: 3325 caloriesWorkout Description:
Warm Up: 30 min easy rding,
10 x 1 min Hard/1 min easy,
10 min at Z1;
Main Set:
3 x 40:00 Tempo Effort, 5:00 recovery after each;
CD: 5-15 min at Z1
Activity Comments: 10 x 1 min Hard/1 min easy,
10 min at Z1;
Main Set:
3 x 40:00 Tempo Effort, 5:00 recovery after each;
CD: 5-15 min at Z1
5/27/2012 Len Joy:
Had to shorten ride because of lightening and torrential downpour;
Run
Planned Time: 0:40:00Actual Time: 0:52:05Distance (A): 5.67 miles
Calories: 846 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.
5/27/2012 Len Joy:
I was actually shivering after I got off bike, but that was because I had been soaked. I knew that I had consumed plenty of calories and the shivering stopped after about a half mile. Easy run with the cool weather.
Sunday:
Brick
Planned Time: 5:00:00Workout Description:
Bike: 3 hrs Zone 2, up to 3 on climbs. Eat and drink as if it was race day. Aerobars as much as possible, high cadence effort.
Transition: to the run within 5 minutes of the ride.
Run: Take the first mile to settle down and find a rhythm. Run the next 10 miles at Marathon race effort.
Cool down the remainder of the run in Zone 1. Eat and drink throughout, especially during higher intensities. This is a run focused workout. Best to do the run portion on a measured course or with GPS.
Transition: to the run within 5 minutes of the ride.
Run: Take the first mile to settle down and find a rhythm. Run the next 10 miles at Marathon race effort.
Cool down the remainder of the run in Zone 1. Eat and drink throughout, especially during higher intensities. This is a run focused workout. Best to do the run portion on a measured course or with GPS.
Bike : Bike segment of Brick
Actual Time: 3:10:06Distance (A): 51.64 miles
Calories: 5314 caloriesWorkout Description:
Bike segment of brick
Activity Comments: 5/27/2012 Len Joy:
Rode out to Old Elm and 41 and then up on the bike path almost to Great Lakes; strong wind on return; (didn't notice it on the way out; ) Used aerobars most of the way. Had plenty of EFS but not much of a test for it as the bike segment was very cool and comfortable.
My nutrition for this workout - carbo pro - recoverite - banana strawberry milke shake - 500 cals; EFS double strength - one bottle - 350 cals; 4 cliff shots - 120 cals; total cals= 970; more than enough for 3 hour ride;
Run : Run Segment of Brick
Actual Time: 1:39:58Distance (A): 10 miles
Calories: 1481 caloriesWorkout Description:
Run segment of brick;
Activity Comments: 5/27/2012 Len Joy:
Ran right off of bike; ran the 10 miles at 10 minute pace again, but this time I didn't stop the watch for my aid breaks - I show them as laps; I was running about 9:30 miles (see laps).
It was hot and humid; I had aid station (my garage) every 1.5 miles; after 3 miles - I stopped longer to take more endurolyte and MAPP. I drank one bottle of gatorade - several squeezes of caffeeine gel, and several ounces of EFS leftover from bike ride; also two bottles of water;
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