Ironman Louisville Training - Week Four

Boyerdavea · May 1, 2011

Three weeks of training already complete and I come into my first cut-back week. It will be nice to cut back slightly on the volume of training I am doing. I will still keep some of the intensity there. I am excited for this week. My legs are feeling a little drained.
 
Here is my training schedule for the upcoming week.
 
 
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WK-4
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SWIM
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BIKE
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RUN
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Mon, May 02
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1200m Endurance Swim
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5 miles
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Tue, May 03
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30 miles w/ 6 x 30 sec sprints
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Wed, May 04
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10x25m (1100m total)
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5 miles w/ 6 x 1 min sprints
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Thu, May 05
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24 miles
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Fri, May 06
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6x100m (1200m total)
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6 miles
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Sat, May 07
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30 miles
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Sun, May 08
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Happy Training everyone!

Boyerdavea · May 3, 2011

Monday, May 02, 2011
 
Today’s training is dedicated in memory of Norma Floyd.
 
To help cut down on the rising costs of gas, I will commute to work 2 – 3 days a week. Based on the weather forecast and my scheduled I decided today was a good day to make the commute. I was in no hurry so I took my time averaging 15.2 mph for the 13 mile commute. Once I made it to the office I changed and headed to the pool for a 1200 meter endurance swim. I had a great swim. I started out at 55 seconds for the first lap and then tried to maintain it throughout the 1200 meters. I would look at my watch everyone 100 meters to ensure I was still on pace. I stayed pretty steady and ended up finishing in 21:53 which averaged out to 54.7 seconds per lap.
 
At lunch I headed out for my scheduled 5 mile recovery run. I set my watch to alert me when my pace got faster than an 8:30 pace. Off I went and immediately is was telling me to slow down. It took me a while to fall into a good pace and keep the pace in the 8:30s. Mile 3 was the hardest as the first 1/4 mile was up a steep hill and my pace slowed dramatically. My splits were 8:29, 8:33, 8:55, 8:30, 8:29. My total run was 5.23 miles with an average pace of 8:35. It felt good.
 
I finished the day out with my commute home of 13 miles. The ride home was a bit fast as I had the wind to my back averaging 18 mph.
 
Weather Report:
· Morning Commute: Min./Max.: 62.5 °F/63.4 °F; Humidity: 85.3%; Dew point: 57.7 °F; Wind Speed: 1.0 mph
· Run: Min./Max.: 79.8 °F/81.6 °F; Humidity: 54.6%; Dew point: 63.2 °F; Wind Speed: 0.9 mph
· Evening Commute: Min./Max.: 86.2 °F/89.0 °F; Humidity: 37.3%; Dew point: 58.7 °F; Wind Speed: 6.2 mph
 
Happy Training everyone!

Stitcher · May 3, 2011

I'm getting ready to break out the commuting routine too.
I don't have classes this summer, so I can work things around meetings and all that.
I wish we had access to showers for faculty on campus more easily, but I'd have to go to the pool to get them, and it's far enough away from my building that walking from there to the office would negate the benes of having the shower. So, it looks like babywipes and comfy clothes are going to be the uniform of the day for biking days.
 
S

Boyerdavea · May 3, 2011

Tuesday, May 03, 2011
 
Today’s training is dedicated in memory of Jim Carlisle.
 
I had a great ride this morning. Days like this get me excited and makes me want to keep coming back for more. We did a group ride of 4 this morning. We started out a descent speed averaging just under 18 or so for the first 8 miles and then the pace slowed as we had some mechanical issues. Once we got that fixed and made it to the turn around. It was time to ride hard and steady. The route starts with a nice steep downhill where you can easily hit 40. Through the first 4 miles I was averaging 24 and through 8 miles I average 23.5. How exciting and fun. Once I hit the 8 mile mark I turned around to wait on the groups to finish the ride out the ride. A total of 31.2 with an average speed of 18.1.
 
Weather Report: Min./Max.: 62.2 °F/70.2 °F; Humidity: 87.7%; Dew point: 62.0 °F; Wind Speed: 4.4 mph
 
Happy Training Everyone!

Boyerdavea · May 4, 2011

Wednesday, May 04, 2011
 
Today’s training is dedicated in memory of Yvonne Carlisle.
 
5 mile run for me this morning including 6 x 1 min sprints with 1:15 recovery. I set my watch to warn me if I was running faster than 7 min pace. This is a cut back week and I didn't want to overdo it. One mile Warm-Up in 9:16, 6 x 1 min @ 7:05 average, and finished up with 2.21 mile Cool-Down at an 8:28 pace. Made for a good morning run.
 
Weather Report: Min./Max.: 47.6 °F/49.6 °F; Humidity: 90.5%; Dew point: 46.3 °F; Wind Speed: 3.5 mph
 
Lunchtime Swim - 1100 meters with the main set being 10x25 meter sprints with breast stroke back. The numbers: 10x25m (22.75, 21.12, 20.57, 20.22, 20.34, 20.87, 20.40, 19.56, 20.19, 20.22). 
 
Happy Training Everyone!

Boyerdavea · May 6, 2011

Thursday, May 05, 2011
 
Today’s training is dedicated in honor of Mindy Allen.
 
Today I headed out for my scheduled 22 mile ride and I kept it a comfortable pace. When I got to the turn around I decided to stop for a bit and then I heard some cyclist coming. So I decided to wait on them and ride back with them. They headed back a comfortable pace, faster than I was riding but I was in a group and not pulling so it wasn’t bad. Then with a little over 4 miles left they decided to pick up the pace. For about 3 miles we were riding over 25 and I just couldn’t keep that type of speed for much longer, thank goodness for the hill that slowed everyone down. I definitely went way too fast for what I was wanting to do.
 
Weather Report: Min./Max.: 41.9 °F/46.4 °F; Humidity: 77.7%; Dew point: 37.4 °F; Wind Speed: 0.6 mph
 
Happy Training Everyone!

Boyerdavea · May 6, 2011

Friday, May 06, 2011
 
Today’s training is dedicated in Honor of Francine Gillins.
 
I decided that since is a cut back week, I would combined today run and tomorrows bike and make it a brick workout. Then I can take 2 days rest to get next week started right. I cut back the distance of the bike but kept the run the same. The goal was no longer than 2 hours. I made the adjustment to distance on the fly while riding. I had a great ride averaging 19.6 through 21 miles with an overall average of 19.3 as I slowed for the last mile or so prepping to make the transition. In to transition, taking off the jacket and gloves but leaving on the arm warmers and off I went for my 6 mile run, which came up a bit short. My goal here is to keep my pace slower than 8 m/m. I usually start way to fast off the bike. I did better this morning, 7:54, 8:02, 8:23 (hill), 8:06, 8:02, and 8:07 pace for last .9 miles.
 
Weather Report: Min./Max.: 44.8 °F/47.3 °F; Humidity: 95.6%; Dew point: 44.2 °F; Wind Speed: 0.2 mph
 
At lunch I head to the pool for a swim. The plan called for the main set to be 6x100 meter intervals. I finished 2 of them in 1:31 and the remainder was 1:37 or 1:38.
 
Happy Training Everyone!

Ironman Louisville Training - Week Four

Boyerdavea

Boyerdavea

Stitcher

Boyerdavea

Boyerdavea

Boyerdavea

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