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Ironman Louisville Training - Week 9

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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Ironman Louisville Training – Week 9</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Here is a copy of this week’s training plan.  I will probably make adjustments as the week goes by as I am on vacation this week.</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="color:#FFFFFF;"><span style="font-family:arial, sans-serif;">WK-9</span></span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="color:#FFFFFF;"><span style="font-family:arial, sans-serif;">SWIM</span></span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="color:#FFFFFF;"><span style="font-family:arial, sans-serif;">BIKE</span></span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="color:#FFFFFF;"><span style="font-family:arial, sans-serif;">RUN</span></span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Mon, Jun 06</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 easy</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, Jun 07</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">2400m Endurance Swim </span></span></p>
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<p style="text-align:center;"><span style="font-family:arial, sans-serif;">30 miles w/ 12 Mile Tempo</span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Wed, Jun 08</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">OW Swim</span></span></p>
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<p style="text-align:center;"> </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/ 8x1/4 mile</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, Jun 09</span></span></p>
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<p style="text-align:center;"> </p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">22 miles easy</span></span></p>
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<p style="text-align:center;"> </p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">Fri, Jun 10</span></span></p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">OW Swim</span></span></p>
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<p style="text-align:center;"> </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, Jun 11</span></span></p>
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<p style="text-align:center;"> </p>
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<p style="text-align:center;"><span style="font-size:12pt;"><span style="font-family:arial, sans-serif;">65 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, Jun 12</span></span></p>
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<p style="text-align:center;"> </p>
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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Monday, June 06, 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;">Jerry Cornwell</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">, currently in remission.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I ran completed a 6 mile run this morning.  I waited until mid-morning to catch some of the heat of the day.  I ended up averaging 7:47 for the run with some pretty even splits.</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.: 83.8 °F/87.9 °F; Humidity: 50.4%; Dew point: 64.4 °F; Wind Speed: 1.8 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>
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Boyerdavea

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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Tuesday, June 07, 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 training is dedicated in honor of <strong>Tim Cornwell</strong>.  He has beaten testicular cancer.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I was scheduled for a <strong>2400 meter endurance swim and a 30 mile bike</strong>.  I decided to turn it into a swim/bike brick workout.  I felt great throughout the <strong>swim</strong>.  I wasn’t pushing hard just trying to stay as steady as possible.  I took a split every 600 meters; 11:10, 11:29, 11:29, 11:30.  Once I got settled into a confortable pace my splits were pretty even.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Out of the pool and onto the <strong>bike</strong> which included a 12 mile tempo ride.  My outbound leg was directly into the wind, which would mean my inbound leg I would have some help, which is the easier of the two.  My goal was to keep my outbound leg as close as possible to 20 mph which I did through my 12 the next 4 were not as easy and my average speed dropped to 19.4.  When I made the turn it was time to hammer home and I decided since I had the wind to my back I would push it all the way through mile 30.  I averaged 23.3 for 14 miles with the first 4 of that I average 25 mph thanks to the nice long downhill stretch which dropped my average going out.</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.: 79.7 °F/86.4 °F; Humidity: 62.7%; Dew point: 68.7 °F; Wind Speed: 5.6 mph</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training everyone!</span></span></p>
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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Wednesday, June 08, 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 memory of <strong>Louis A Register Sr.</strong></span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I was scheduled for an open water swim today and a 6 mile run.  I was unable to get into the water today due to the weather I was unable to get in the bay.  I did get out for a run.  I was scheduled to run 8 x 1/2 repeats.  Due to my miscalculation, I ended up running 7 repeats and ran 6.5 miles.  My goal was to run them in 3:10.  My splits were 3:11, 3:08, 3:08, 3:06, 3:06, 3:06, 3:07.</span></span></p>
<p> </p>
<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.: 73.9 °F/76.5 °F; Humidity: 75.7%; Dew point: 66.3 °F; Wind Speed: 2.0 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Thursday, June 09, 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 memory of <strong>Charles Horton</strong>.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Bike / Run brick workout today.  The schedule was 24 miles on the bike and then 2 mile run.  I rode the mid-bay bridge in Destin, FL today.  The wind was howling crossing the bridge with the wind directly into the face on the outbound leg.  Once I made it over the bridge and made the turn to head back to the camp ground, the wind was a great asset.  I was able to hit a 4 mile splits at 26 mph.  I ended up finishing the bike leg at 19.4.  I made a 20 second transition to the run.  I ran 2 miles in an out and back route averaging 7:06.  Overall a great workout!</span></span></p>
<p> </p>
<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.: 73.1 °F/76.1 °F; Humidity: 81.8%; Dew point: 68.3 °F; Wind Speed: 3.3 mph</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>
 
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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Friday, June 10, 2011</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is dedicated in memory</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">of <strong>Linda Richert</strong>.  In 2006 she beat her battle with breast cancer and in 2008 it returned and she eventually lost her bottle in summer 2009.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today is my weekly <strong>long run, 16 miles</strong> on the schedule for me.  I decided that I would run 8 – 10 miles and then return to the camp ground to refill my water bottle before finishing my run.  I ended up running 9.75 miles before I returned, refilled and back out for the remainder of my run.  During the last half I got sidetracked as I crossed over the bay bridge.  Lots of mackerel fish under the bridge and I could see the larger fish feeding off of them.  It was kind of interesting to watch.  I finished the run off right at 16 miles and at an average 8 min pace.</span></span></p>
<p> </p>
<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.: 75.7 °F/81.5 °F; Humidity: 79.3%; Dew point: 71.0 °F; Wind Speed: 3.1 mph</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!.</span></span></p>
 
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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Friday, June 10, 2011</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is dedicated in memory</span></span> <span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">of <strong>Linda Richert</strong>.  In 2006 she beat her battle with breast cancer and in 2008 it returned and she eventually lost her bottle in summer 2009.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today is my weekly <strong>long run, 16 miles</strong> on the schedule for me.  I decided that I would run 8 – 10 miles and then return to the camp ground to refill my water bottle before finishing my run.  I ended up running 9.75 miles before I returned, refilled and back out for the remainder of my run.  During the last half I got sidetracked as I crossed over the bay bridge.  Lots of mackerel fish under the bridge and I could see the larger fish feeding off of them.  It was kind of interesting to watch.  I finished the run off right at 16 miles and at an average 8 min pace.</span></span></p>
<p> </p>
<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.: 75.7 °F/81.5 °F; Humidity: 79.3%; Dew point: 71.0 °F; Wind Speed: 3.1 mph</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!.<span style="display:none;"> </span></span></span></p>
 
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Boyerdavea

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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Saturday, June 11, 2011</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training was dedicated in honor of <strong>Roosevelt Oaks</strong>, currently battling cancer.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today was my last workout in Destin, Florida.  I was up early to get this 3 hour workout in before we headed back home.  I left the camper at 5:30 am CST.  I crossed over the Choctawhatchee Bay twice, once on the Mid-Bay Bridge and once on highway 331.  I had a great ride and was able to meet up with another cyclist while I was out there.  We stayed together for about 5 miles before I peeled off to finish my ride.  It is different riding on completely flat terrain; you never get a chance to give your legs a break.  I rode 61.7 miles and had an overall average speed of 19.7. </span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Here is a screen shot of my ride.  The numbers represent each 5 mile split and the arrows represent the wind direction.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88937/width/1000/height/800/flags/" target="_blank"><img alt="Road Destin, FL 6-11-2011.jpg" class="lightbox-enabled" data-id="17071" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17071/width/632/height/284" style="; width: 632px; height: 284px"></a></span></span></p>
<p> </p>
<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.: 72.8 °F/81.2 °F; Humidity: 78.3%; Dew point: 68.1 °F; Wind Speed: 2.3 mph</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>
 
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