06 July 2008

Week 16 1/2 IM Training

This week is a recovery week; although, I feel like I've had about 4 recovery weeks. My training goal this week is to get all of my workouts in, and to race well on Saturday. I'm also trying to fit in a 2 hour massage.

July 7, 2008

SWIM - I got through this workout and I must say that it was nice to only have to swim 1900 yds. I got through the lactate intervals and only the 6th one was tough. They were all less than 1:45, so I'll take it. I forgot my watch, but I think the workout took about 45 min.

Warmup (300), Drill set (8x25), Base intervals (5x100), Lactate intervals (6x100; 1 min. rest), Cooldown (300) - Total 1900 yds.

July 8, 2008

BIKE - I was supposed to do this ride last night, but after a huge barbecue with guests, I certainly didn't feel like I could be hunched over on the bike, so I moved it to today. I was planning on getting it done this morning, but after a long night of not enough to sleep, I ended up doing it this afternoon. I did get the ride done, which is good since I'm going on vacation and won't have my bike. I didn't wear my HR monitor, so I don't have any of this data.

Foundation ride (1 h. 15 m.) - Steady ride at moderate aerobic intensity.

RUN - After my ride, I was really hot and so I headed in the house and ended up eating dinner with my family. By the time dinner was over, I needed a shower before my massage. I'm thinking I may be able to fit this workout in tomorrow, but we'll see how it goes.

Tempo run 20 min. (40 min.) - Steady run at threshold intensity; warmup and cooldown long enough to reach total time.

July 9, 2008

BIKE - I did this workout tonight on the trainer and didn't use my HR monitor, but for the interval, I geared down into my hardest gear and pedaled away. It was super hot, like +110, on the deck, but I figure that will just help me to deal with heat on race day.

Tempo ride 26 min. (1 h. 10 m.) - One block of riding at threshold intensity; warm-up and cooldown long enough to reach total time.

July 10, 2008

RUN - Foundation run (50 min.) + Strides (4x20 sec.)

July 11, 2008

SWIM - I made it to the pool this morning and it turned into a good workout. Once again, it was really nice to have a short workout. I forgot to put on my watch again, but I think the workout took somewhere between 4o-45 minutes. I also got a very nice compliment from the guy swimming in the lane next to me. He said that I have a very nice stroke going on. I said thank you and then pushed through the threshold intervals. It's nice to hear that my stroke looks, if I can just make it faster.

Warmup (300), Drill set (8x25), Threshold intervals (5x200; 45 sec. rest), cooldown (300) - Total 1800 yds.

BIKE - I actually forgot to do this workout and remembered as I was getting ready for bed.

Recovery ride (20 min.) - Steady ride at recovery intensity.

July 12, 2008

Swim 500 m. - Bike 12.5 miles - Run - 3.1 miles

July 13, 2008