Ironman Louisville Training - Week Five

Boyerdavea · May 8, 2011

Ironman Louisville Training Week Five – May 9 – 15, 2011
 
Here is the training plan for this week.
 
 
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WK-5
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SWIM
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BIKE
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RUN
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Mon, May 09
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1700m Endurance Swim
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6 miles
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Tue, May 10
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30 miles (8 at race speed)
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Wed, May 11
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10x50m (1500m total)
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6 miles w/ 4x1min sprints
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Thu, May 12
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22 miles
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1.5 miles
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Fri, May 13
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4x150m (1500m total)
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14 miles
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Sat, May 14
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40 miles
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2 miles
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Sun, May 15
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I may have to make a change of plans toward the end of the week. I might be traveling again which will force me to make changes or miss some scheduled training.
 
Happy Training Everyone!

Boyerdavea · May 9, 2011

Monday, May 09, 2011
 
Today’s training was dedicated in Honor of Dale McMurtrey, breast cancer survivor.
 
A great start to the day. I went to the pool this morning with no desire what so ever to swim. However, I forced myself to get in the water and go. I was scheduled for a 1700 meter endurance swim. I grabbed two pair of goggles and put one on the side of the pool in case I needed them. My goal was to try and maintain 55 second laps. I stayed pretty close, I think I was as much as 3 seconds behind at one point but I ended up finishing on target. Total time: 31:08 which works out to 54.9 per lap.
 
Once I was done, I noted that someone else NEEDED my second pair of goggle more than I did. I guess I donated my goggles to a needed charity. lol
 
My second workout of the day included a 6 mile run at lunch. The point of running on Monday’s at lunch is to get use to running in the heat and humidity. 6 1/4 mile run complete. Lack of discipline; again; Running too fast from the start. My goal was to run 8:30s and I started with a 7:55 and 8:06, after that it settled down and I was running 8:30s or so and finished my run averaging 8:21.
 
Weather Report: Min./Max.: 82.5 °F/84.9 °F; Humidity: 51.2%; Dew point: 64.0 °F; Wind Speed: 1.2 mph
 
Happy Training Everyone!

Boyerdavea · May 10, 2011

Tuesday, May 10, 2011
 
Today’s training is in Honor of Cindy Hivner, lung cancer, currently going through Chemo.
 
Up bright and early and started riding at 5:30 for a 12.7 mile commute to work and then off for my 30 mile ride with the guys. Average speed for the commute was 17.1. I had a good 30 mile ride. We didn't push too hard which was good, including the commute I had an average of 17.7 through mile 28; the turnaround point for the 30 mile ride. Now it was time for my 8 mile race pace tempo ride. The first 4 miles I average 24.8 and the legs were feeling every bit of it coming up the hills. The second 4 miles I averaged 22.5 with an average for the 8 miles of 23.6. Total ride, including commute, was 44.38 with an average pace of 18.2 mph.
 
After work I had to commute back home. I tried to keep it at an easy pace for the ride home and kept it in the small chainring averaging 18.1 for the 12.7 mile ride home. Temperatures are definitely on the rise.
 
Morning Weather: Min./Max.: 65.8 °F/71.3 °F; Humidity: 90.1%; Dew point: 63.6 °F; Wind Speed: 0.6 mph
 
Afternoon Weather: Min./Max.: 91.1 °F/93.3 °F; Humidity: 39.9%; Dew point: 64.8 °F; Wind Speed: 2.1 mph
 
Happy Training everyone!

Boyerdavea · May 11, 2011

Wednesday, May 11, 2011
 
Today’s training is in Honor of Lisa Tice, a 3 year cancer survivor!
 
12.7 mile bike commute to work at 17.3 mph. A quick change and then off for my 6 mile run with 8x1 minute intervals @ 6:50-7:00 pace. I finished the run off with 2.3 miles @ a 7:30 pace. The heat and humidity is definitely back. Temps in the high 60's and 90+ on humidity.
 
Lunchtime I head out for my swim. 1500 meters on the schedule including 10x50 meter intervals leaving every 65 seconds. My warm-up included 400 meters with pull buoy and 400 meters kick with fins. My intervals went well all finishing between 42-45 seconds. The cool thing is that prior to today my faster 50 meters was 44 seconds and almost every interval today as fast or faster. I finished the workout with 200 meter cool-down with pull buoy working on my form.
 
After work I did the 12.7 mile bike commute back home at 17.6 mph. Overall a great set of workouts for the day.
 
Happy Training Everyone!

Boyerdavea · May 13, 2011

Thursday, May 12, 2011
 
Today’s training was dedicated in Memory of Wilbur Ham (Multiple Myeloma).
 
Another humid morning, I had a scheduled brick workout this morning. I kept he bike speed much slower than I have been and it made for a good ride being able to carry on a conversation with the guys. I put in 22.78 at a speed of 16.5. Once I made it back to the office, I made a quick transition in 23 seconds and then headed out for a short run, just long enough to get the legs under me and feel comfortable. Again, I am trying to work on slowing down my pace off the bike. It is just not happening, it is definitely to quick to run a marathon off the bike, at a sprint or Olympic distance tri it would be a good pace. Today I ended up running 7:45 for 1.7 miles. My goal was 8:10 - 8:20. 
 
I haven’t had time to download the data yet to get the weather report. I am traveling to visit my Grandmother in PA and stopped in NC for the night. After working out this morning, working most of the day and then driving for 7+ hours, just don’t have the energy to download my workouts.
 
Happy training everyone.

Boyerdavea · May 13, 2011

Friday, May 13, 2011
 
Today’s training was dedicated in Memory of Florence Ham (Ovarian Cancer).
 
It was definitely humid out there this morning. I talked to a few police officers last night to find a safe place to run and they told me about a park a few miles away. I left the hotel for a short drive down the road to Food Lion to get off the main road which didn’t have any place to run along the road. Out of the truck and off for my run, hoping I could find this park as I wasn’t quite sure where I was going. Once I found the park 1.5 miles into my 14 mile run, the path was on 1/3 of a mile run and I started to think about how many laps it would be to make it to 12.5 mile before heading back to Food Lion. I found an out loop on the road with no traffic which was 3/4 of mile long which made it much more bearable to run loops. I ran the first 10.5 miles at an 8:30 pace and then finished the last 3.5 miles at a 7:25 pace. 
 
Weather Report: Min./Max.: 66.4 °F/67.5 °F; Humidity: 97.3%; Dew point: 64.6 °F; Wind Speed: 0.1 mph;
 
Happy Training Everyone!

Boyerdavea · May 16, 2011

Saturday, May 14, 2011
 
Today’s training was dedicated in Memory of Theron Ham (Lung Cancer).
 
A 40 mile bike ride was on the schedule for today. With me being in Pennsylvania I knew it was going to be a bit slower due to the hills, most of my normal routes are flat compared to these hills here. I asked my brother to ride with me for part of the route, so I left my parents’ house and rode to his house, about a 10 mile trip. Once I picked him up we rode approximately 23 miles together before I headed back to my parent’s house. The ride went well, but I can say my legs are definitely burning. I think he looked for all the hilliest routes he could find. And then when I left his house I took the route back with the steepest and longest hills. At one point I was down to 6 mph and had to get out of the saddle to make the rest of the climb. I had a total of approximately 2000 feet of elevation gain. Overall average speed 16.7 mph.
 
Happy Training Everyone!

Ironman Louisville Training - Week Five

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