Ironman Louisville Training - Week 7
<p>This week isn't starting out so great. I guess either Friday or Saturdays workout I ended up tweaking my lower back. I seen the doc yesterday and he has me on muscle relaxers to get the muscle spasms to go away.</p>
<p> </p>
<p>So Monday and Tuesday this week has been a forced rest day.</p>
<p> </p>
<p>Here is the scheduled training plan. This weekend will be all out of whack as well since I will be camping this weekend with the family so some drastic changes all around this week.</p>
<p> </p>
<p> </p>
<p> <span style="display:none;"> </span></p>
<table border="0" cellpadding="0" cellspacing="0" style="width:717px;" width="717"><colgroup><col style="text-align:center;"><col span="2" style="text-align:center;"><col style="text-align:center;"></colgroup><tbody><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">WK-7</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">SWIM</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">BIKE</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">RUN</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Mon, May 23</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">2100m Endurance Swim</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;border-top-color:#000000;background-color:#00ccff;text-align:left;border-right-color:#000000;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">6 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Tue, May 24</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">30 miles (8 at race speed)</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Wed, May 25</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">12x50m (1700m total)</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">6 miles w/ 10x1 min hills</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Thu, May 26</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">22 miles</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">1.5</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Fri, May 27</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">11 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Sat, May 28</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">OW Swim</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">20 miles</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">2 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Sun, May 29</span></td>
<td> </td>
<td> </td>
<td> </td>
</tr></tbody></table><p> </p>
<p>Happy Training Everyone!</p>
<p> </p>
<p>So Monday and Tuesday this week has been a forced rest day.</p>
<p> </p>
<p>Here is the scheduled training plan. This weekend will be all out of whack as well since I will be camping this weekend with the family so some drastic changes all around this week.</p>
<p> </p>
<p> </p>
<p> <span style="display:none;"> </span></p>
<table border="0" cellpadding="0" cellspacing="0" style="width:717px;" width="717"><colgroup><col style="text-align:center;"><col span="2" style="text-align:center;"><col style="text-align:center;"></colgroup><tbody><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">WK-7</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">SWIM</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">BIKE</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#993300;border-right-color:#000000;"><span style="font-size:medium;">RUN</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Mon, May 23</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">2100m Endurance Swim</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;border-top-color:#000000;background-color:#00ccff;text-align:left;border-right-color:#000000;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">6 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Tue, May 24</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">30 miles (8 at race speed)</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Wed, May 25</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">12x50m (1700m total)</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">6 miles w/ 10x1 min hills</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Thu, May 26</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">22 miles</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">1.5</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Fri, May 27</span></td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="background-color:#00ccff;text-align:left;"> </td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">11 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Sat, May 28</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">OW Swim</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">20 miles</span></td>
<td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">2 miles</span></td>
</tr><tr><td style="border-left-color:#000000;border-bottom-color:#000000;width:123px;border-top-color:#000000;height:22px;background-color:#00ccff;text-align:left;border-right-color:#000000;"><span style="font-size:medium;">Sun, May 29</span></td>
<td> </td>
<td> </td>
<td> </td>
</tr></tbody></table><p> </p>
<p>Happy Training Everyone!</p>
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