Friday, February 23, 2018

IMLP Training Week 3

Week 3 - Base 1 Week 1 
Monday, February 12 - 13 mi bike 
     Time: 8:45 pm, Duration: 54:13, Avg Speed: 14.4, Loc: Indoor Trainer, Felt: working too hard for an easy ride 
Tuesday, February 13 - Rest
Wednesday, February 14 - Rest
Thursday, February 15 - 5 mi run + strength
    Time: 8:13 pm, Duration: 49:49, Avg Pace: 9:56, Loc: Treadmill, Felt: less tired finally
     Strength: Strong Phase 1 Stage 1 Special Workout, Time: 9:08 pm, Duration: 29:45, Felt: ready for bed not lifting
Friday, February 16 - Rest
Saturday, February 17 - 7 mi run w/ Holly
     Time: 3:03 pm, Duration: 1:10:22, Avg Pace: 10:01, Loc: Cascade, Felt: 
Sunday, February 18 - Rest

Totals - 4 sessions, 25 miles, 3:24 time
  • 1 rides, 13.0 mi, 0:54
  • 2 runs , 12.0 mi, 2:00
  • 1 strength, 0:29
Total for this cycle
  • 3 swim, 4200 yds, 1:26
  • 5 rides, 75.3 mi, 5:04
  • 6 runs, 32.5 mi, 5:24
  • 5 strength, 2:56
Notes:

  • Not the best week by any means, but I'm moving on.  No use dwelling on it.  
  • Holly ran 7 miles with me - that is a distance record for her.  I always thought she didn't  like to run longer than about 3 miles but it turns out that she just doesn't like to run when the temperature is over about 60 degrees.  
  • Also on our run, we saw a large rodent.  I've done some internet research and I'm still not sure what I saw.  Maybe a vole?  It was larger than a mouse, about the size of a large rat, but with a rounder head.  Holly was very, very interested in this creature and I had to drag her away.  I was not about to lead her get bit by or kill this rodent.  
  • Also on our run, the first half or so I was running through a lot of either sloshy snow or fresh snow and it was pretty slick.  That made for some sore stabilizer muscles on Sunday.  I was glad to get on some cleaner roads for the second half of the run.  

Friday, February 16, 2018

IMLP Training Week 2

Week 2 - Prep Rest and Test
Monday, February 5 - strength + 1700 yd swim
     Strong: Phase 1, Stage 1, workout A, Time: 8:22 pm, Duration: 41:10, Felt: struggling today
     Time: 9:14 pm, Duration: 34:43, Avg Pace: 1:55, (500WU, 1000 pace test, 200 WD), Felt: sluggish
Tuesday, February 6 - 14 mi ride + yoga
     Time: 8:07 pm, Duration: 1:02:48, Avg Speed: 13.4, Loc: Indoor Trainer, Felt: legs felt heavy
     Post-ride yoga, Time: 9:30 pm, Duration: 11:00, Felt: calves are TIGHT! 
Wednesday, February 7 - Rest
Thursday, February 8 - 13.3 mi ride threshold test
    Time: 4:44 am, Duration: 50:02, Avg Speed: 15.9, Loc: Indoor Trainer,  Felt: sleepy, but happy with how the test went 
Friday, February 9 - 5 mi run + strength
     Time: 9:48 am, Duration: 49:59, Pace: 9:59, Loc: Orlando!, Felt: great to run outside in the heat, felt a little hot but expected that
     Strong: Phase 1, Stage 1, workout B, Time: 10:47 am, Duration: 29:05, Felt: good
Saturday, February 10 - 1000 yd swim + walking 13 miles at Disney!
     Time: 7:52 am, Duration: 21:28, Pace: 2:00, (500WU, 2x200, 100WD), Felt: like I can't swim straight without lane lines 
Sunday, February 11 - Rest

Totals - 8 sessions, 33.87 miles, 5:00 time
  • 2 swims, 2700 yds, 0:56
  • 2 rides, 27.3 mi, 1:52
  • 1 run , 5.0 mi, 0:49
  • 2 strength, 1:10
  • 1 yoga, 0:11
Total for this cycle
  • 3 swim, 4200 yds, 1:26
  • 4 rides, 62.3 mi, 4:10
  • 4 runs, 20.5 mi, 3:24
  • 4 strength, 2:27
Notes
  • I was lucky enough to escape the snow last weekend and visit Orlando with my cousin and a friend of hers.  It was great until I came back and had to clean 14 inches of snow off my car. I managed to get in a workout each day we were there which I was happy with (even if it was only a 20 minute swim).  
  • I had intended to get a bike ride in once I got back on Sunday but with only 2 hours of sleep on Saturday night I took a nap on the couch instead. 
  • I need to prioritize sleep more.  I'm feel like halfway through the week my energy is depleted.  
  • Next up is Base training - the "real" training plan begins.  

Thursday, February 8, 2018

IMLP Training Week 1

Week 1 - Prep
Monday, January 29 - Rest
Tuesday, January 30 - 4 mi run + strength + 1500yd swim + stretching
    Run with Holly, Time: 6:23 pm, Duration: 41:19, Pace: 10:21 min/mi, Temp: 28°, Loc: Neighborhood, Felt: good, nice to run outside during the week again
     Strong: Phase 1, Stage 1, workout A, Time: 8:13 pm, Duration: 44:57, Felt: like I'm making progress
     Time: 9:09 pm, Duration: 30:32, Avg Pace: 1:55, (500WU, 5x100 on 2:00, 200, 200 drills, 100WD) Felt: ready for bed
Wednesday, January 31 - WERQ class + strength
     Time: 6:36 pm, Duration: 47:36, Felt: not challenged by class cardio-wise
     Strong: Phase 1, Stage 1, workout B, Time: 7:25pm, Duration: 33:01, Felt: hungry
Thursday, February 1 - 4.5 mi run
    Time: 8:38 pm, Duration: 47:42, Pace: 10:35, Location: Treadmill,  Felt: glad to be on treadmill because my stomach was upset
Friday, February 2 - Rest
Saturday, February 3 - 7 mi run + 10 mi ride 
    Run with Holly (5 miles) and Matt (2.5 miles) Time: 3:05 pm, Duration: 1:06:31, Pace: 9:30, Temp: 36°, Loc: Pine Dunes, Felt: great! 
     Time: 9:09 pm, Duration: 45:41, Speed: 13.2, Loc: Indoor Trainer, Felt: easy, take it easy ride 
Sunday, February 4 - 20 mi ride  + stretching
    Time:11:17 am, Duration: 1:32:24, Speed: 13.0, Loc: Indoor Trainer, Felt: butt was sore

Totals - 9 sessions, 46.38 miles, 7:29 time
  • 1 swim, 1500 yds, 0:30
  • 2 rides, 35 mi, 2:18
  • 3 runs, 15.5 mi, 2:35
  • 2 strength, 1:17
Total for this cycle
  • 1 swim, 1500 yds, 0:30
  • 2 rides, 35 mi, 2:18
  • 3 runs, 15.5 mi, 2:35
  • 2 strength, 1:17
    Gray day at Pine Dunes
Notes
  • Ironman training has begun! I'll write more about my race schedule soon, but I am training for Ironman Lake Placid. 
  • My goal this time around for ironman training is to be more consistent i.e.  not taking more than one rest day in a row.  
  • I have 24 more weeks to go till the race.
  • I'm enjoying that the weather has been a bit better and I'm able to get outside at least for a few runs.  I'm looking forward to biking outside as well.   

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