[Boyerdavea]

<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Ironman Louisville Training Week Six – May 16 - 22, 2011</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Here is the training plan for this week.</span></span></p>
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<p style="text-align:center;"><span style="color:#ffffff;"><strong><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">WK-6</span></span></strong></span></p>
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<p style="text-align:center;"><span style="color:#ffffff;"><strong><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">SWIM</span></span></strong></span></p>
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<p style="text-align:center;"><span style="color:#ffffff;"><strong><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">BIKE</span></span></strong></span></p>
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<p style="text-align:center;"><span style="color:#ffffff;"><strong><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">RUN</span></span></strong></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Mon, May 16</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">6 miles</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Tue, May 17</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">800m TT (1800m total) </span></span></p>
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<p style="text-align:center;"><span style="font-family:arial, sans-serif;">30 miles w/ 8x1min hill repeats</span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Wed, May 18</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">8x25m (1600m total)</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">6 miles w/ [email protected]</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Thu, May 19</span></span></p>
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<p style="text-align:center;"><span style="font-family:arial, sans-serif;">22 miles (last 5 at race speed)</span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">1.5 miles</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Fri, May 20</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">4x200m (1600m total)</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">16 miles</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Sat, May 21</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">45 miles</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">2 miles</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Sun, May 22</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Monday, May 16, 2011</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s workout was dedicated in</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Honor of</span></span> <span style="font-size:medium;"><span style="font-family:calibri;"><strong>William (Bill) Ham</strong> – Prostate Cancer, currently going through treatment.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I did my <strong>6 mile run</strong> late this afternoon about 3 pm and it made for a nice run.  The wind was a little high on the inbound trip and I maintained a 8 minute pace throughout the run.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 67.3 °F/68.5 °F; Humidity: 50.8%; Dew point: 48.0 °F; Wind Speed: 7.9 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>

 

[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Tuesday, May 17, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s workouts were dedicated in</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Honor of</span></span> <span style="font-size:medium;"><span style="font-family:calibri;"><strong>Joyce Chancey Lopez</strong> – Breast Cancer survivor. </span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">First workout:  <strong>33 mile bike</strong> ride this morning.  I tried to maintain 20+ on the outbound leg and then once I got to the end I did 8 x 1 min hill repeats.  Legs where feeling every bit of it.  The inbound leg was much more difficult as the wind was beginning to pick up.  It was a nice little headwind and as we got closer to the end it kept getting stronger.  I was pulling at 18-19 mph and once we broke through the tree line to the open field and airfield the wind was brutal.  The overall ride averaged 18.2 mph.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 50.8 °F/55.1 °F; Humidity: 79.9%; Dew point: 46.6 °F; Wind Speed: 7.3 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Second workout:  Lunchtime <strong>swim</strong> call for an 800 meter time trial and a total of <strong>1800 meters</strong>.  I decided I would get a nice warm-up in of 800 meters doing various drills.  I took a 2 min break and then started my 800m TT.  It felt good from the time I started until I was finished.  I was pushing pretty hard to maintain a good pace, I started to slow a bit after about lap 12 by lap 15 I was really beginning to feel the pace and was happy it was over by the final lap.  I checked my time...yep...a new PR for me at 800 meter by almost 50 seconds.  This year’s workouts are really beginning to payoff.  I hate to swim, but I love workouts like this.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy training everyone!</span></span></p>

 

[Boyerdavea]

<p>I haven't been able to post during the last couple days.  Here is Wednesday - Fridays workouts</p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Wednesday, May 18, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s workouts are dedicated in honor of <strong>Bob Keller</strong>.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run Workout</span></span></strong> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">- 6 mile run with 2 miles at 10K pace.  I did a 3 mile warm-up at 7:50 pace and then 2 miles at 6:47 pace.  Followed that up with a 1 mile cool down at a 7:50 pace.  I great workout!  The pace felt good as I wasn't struggling to maintain, but I would drift off the pace if I let my mind drift.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim Workout</span></span></strong> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">- 1600m swim with the MS being 8x25m intervals.  Warm-up consisted of 800m doing various drill sets.  I was excited about the 25m intervals as this was the closest gap I have had yet and it was the fastest set with the fast 25m at 18.9 and slowest at 20.1 the remainder were all at mid 19s.  I finished the swim off with 400m cool down including some kick sets with and without fins.  Sometimes I think I go no-where when kicking without fins.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Thursday, May 19, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s workout is dedicated in honor of</span></span> <strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Daniel Peter.</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today was a tough day to get out there and workout as I had to jump out of a perfectly good airplane which took up most of the day.  After I got back from the jump, I went out for what was supposed to be a brick workout of </span></span> <span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">24 miles on the bike and 1.5 mile run.  It didn't quite workout that way.  At my 16 or so I blew a tire, not did I just get a flat but it blew right through the tire and put a slide in it about 2 inches long.  So there was not fixing it on the road.  If I would have had a dollar bill with me I would have had at least attempted to fix it by putting the dollar on the inside of the tire covering the slice in the tire.  I have never tried it but I am told it works, I use to carry a dollar with me and for some dumb reason I took it out.  I guess I needed a dollar for something.</span></span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Friday, May 20, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s workouts are dedicated in honor of</span></span> <strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Kim Boyette.</span></span></strong></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run Workout</span></span></strong> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">- <span style="color:#181818;">16 mile run this morning.  The goal was the first 12 miles @ 8:15 pace.  I ended up averaging 8:13 with my splits at 8:16, 8:14, 8:11, 8:14, 8:17, 8:12, 8:08, 8:11, 8:13, 8:12, 8:13, and 8:14.  My goal for the last 4 miles was 7:30 pace and I just completely disregarded the goal pace on these miles averaging 7:19 with my splits at 8:21, 7:16, 7:15, 7:26.  Man was it fun to go out there and run for 2+ hours.</span></span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">Swim Workout</span></span></span></strong> <span style="font-size:12pt;"><span style="color:#181818;"><span style="font-family:'times new roman', serif;">– 1600 meter swim at lunch including a 600 meter warm-up doing various drills, 4x200 meter intervals (25 hard, 150 steady, 25 hard) and finishing it out with a 200 meter cool-down.  It was a great workout.</span></span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><span style="font-family:'times new roman';">Happy Training Everyone!</span></span></span></p>

 

[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Saturday, May 21, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is dedicated in honor of</span></span> <strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Tommy Baker.</span></span></strong></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">45 mile bike</span></span></strong> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">ride on the schedule.  I was up by 4:45 a.m., ate a little and out the door I went by 5:30 a.m. to drive downtown.  I was on the bike and riding by 5:50 a.m.  It was still dark out so the I was able to get a good warm-up in before I started pushing the speed.  It was a pleasant ride out there this morning.   Although they were burning the brush out on Fort Benning which was not fun to ride through and now I smell like smoke.  All in all I had a great ride averaging 19.8 mph through 45 miles with a total of 46.5 miles in the books.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 62.7 °F/65.4 °F; Humidity: 83.8%; Dew point: 57.9 °F; Wind Speed: 0.4 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>