Ironman Louisville Training - Week Three

Boyerdavea · Apr 24, 2011

Ironman Louisville Training Week 25 April – 1 May – Week Three
 
Happy Easter! No training scheduled. Here is next week’s schedule. I am going to try and do a 5K after my “long run” on Saturday. Will see how close I can time it to get off the bike and run within a few minutes.
 
 
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WK-3
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SWIM
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BIKE
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RUN
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Mon, Apr 25
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1500m Endurance Swim
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5 miles easy
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Tue, Apr 26
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30 miles w/ 10 x 30 sec sprints
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Wed, Apr 27
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12x25m (1200m total)
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6 miles w/ 10 x 30 sec sprints
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Thu, Apr 28
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24 miles
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Fri, Apr 29
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6x100m (1500m total)
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14 miles
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Sat, Apr 30
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35 miles
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5K Race (Midtown Classic)
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Sun, May 01
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I made a few adjustments to my bike to put me in a more aerodynamic position. I will see how it works on Tuesday for my 30 mile ride. Hopefully it doesn’t make me too aggressive and bother my back.
 
Happy Training!

Boyerdavea · Apr 25, 2011

Monday, April 25, 2011
 
Today’s run was dedicated in memory of Bruce Lewis.
 
I didn’t feel like driving to the pool this morning. I will make todays swim up tomorrow. No big deal since I will be right there tomorrow and I will not have to waste time driving to/from the pool.
 
I left the house around 9 this morning to go for a run. Feels like August out there with the humidity this morning, 85%. A nice and quiet 5 mile run this morning. It was a little harder to keep the heart rate in check with the humidity at least that is the excuse I am staying with. I ran 5 miles this morning at a 8:34 pace.
 
Weather Report: Min./Max.: 73.6 °F/75.6 °F; Humidity: 81.3%; Dew point: 68.0 °F; Wind Speed: 2.5 mph
 
Happy Running Everyone!

Boyerdavea · Apr 26, 2011

Tuesday, April 26, 2011
 
Today’s workouts were dedicated In Honor of Marsha Lee; 10+ year survivor of Breast Cancer.
 
Up at 4:30 a.m. to drive to the pool to make up for the swim I decided not to do yesterday. I made it to the pool just as they opened at 5:30 for a 1500 meter endurance swim. I had a great swim. I was working somewhat hard and then I lost count of the number of laps so I did an extra lap just in case I miss counted. 1500 meters in 27:49.
 
Out of the pool and drove to work mounted the bike and off for my 30 mile ride with a co-worker. It was a leisurely pace outbound. 30 miles is longest ride my co-worker has ridden so I wanted to keep it easy going out. I think we averaged 15.8 mph. Once we got to the turnaround I let him get a 4:30 minute head start with his goal not to let me catch him. He can ride a whole lot faster than he lets on. I figured I would catch him around mile 24 or 25. It made for a good tempo ride heading back. I ended up catching him at mile 21 pushing his bike; he got a flat. I fixed it and then back on the bike. My total ride ended up averaging 18.2 mph. Overall a good workout this morning.
 
Weather Report: Min./Max.: 63.9 °F/67.4 °F; Humidity: 98.1%; Dew point: 66.0 °F; Wind Speed: 5.2 mph.
 
Happy Training everyone!

Boyerdavea · Apr 28, 2011

Wednesday April 27, 2011
 
Today’s training is dedicated in Memory of Walter Lewis.
 
Today’s schedule called for 10 x 30 sec intervals with a total of 6 miles. The run was right on key and each interval was slightly faster than the previous. It felt good although I was exhausted due to the lack of sleep, still having issues sleeping. On the way back I ran into a co-worker and I decided to walk back to the office with him. Today’s run was a total of 5.5 miles averaging just of 7:30 pace.
 
Weather Report: Min./Max.: 71.2 °F/72.3 °F; Humidity: 86.3%; Dew point: 67.6 °F; Wind Speed: 5.4 mph
 
At lunch I headed to the pool for a 1200 meter swim in the main set including 12 x 25 meter sprints. I felt good throughout the swim with each interval being within 2 seconds; part of that came from the time it would take me to hit the split button.
 
Happy Training everyone!

Boyerdavea · Apr 29, 2011

Thursday April 28, 2011
 
Today’s training is dedicated in Memory of Christine Meyer.
Brick workout this morning; scheduled for a 22 mile ride followed by a 1.6 mile run (one loop around office). I had a pretty good ride with a co-worker with a few short sprints averaging 17.1 for the ride. Once I was back at the office, quick transition, 53 seconds and then off for a run. The goal was to keep it between 8:00 and 8:30 pace. I didn’t do such a great job, I ended up averaging 7:48.
 
Weather Report: Min./Max.: 63.8 °F/64.1 °F; Humidity: 83.1%; Dew point: 58.9 °F; Wind Speed: 6.2 mph
 
Happy Training everyone.
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Friday April 29, 2011
 
Today’s training is dedicated in Honor of Joyce Yates.
 
Friday’s are my scheduled long run; 14 miles on the calendar for today. I wanted to run the first 3/4 of the route between 8:15 – 8:45 and then the last 1/4 at marathon pace of 7:30. I felt good through the first 10.5 miles maintaining 8:19 for an average pace. With 3.5 miles to go I picked up the pace wanting to maintain a 7:30 pace. The first I looked at my watch I was running too slow so I picked it up slight and the next time I looked I was way too fast. After the 1st mile I fell into a good rhythm and ended up running 7:14 for an average pace for the last 3.5 miles. Looking back, I really need to work on my discipline and maintaining my pace.
 
1500 meter lunchtime swim consisting of 6x100 meter sprints at 2:05, 100 recovery and 2x100 meter sprints freestyle with fins.
 
Weather Report: Min./Max.: 49.2 °F/55.6 °F; Humidity: 87.4%; Dew point: 47.0 °F; Wind Speed: 0.8 mph
 
Happy Training Everyone!

Boyerdavea · Apr 30, 2011

Saturday, April 30, 2011
 
Today’s training is dedicated In Memory of Grandma Betty (AJ McDonald).
 
35 mile ride this morning. It was a bit chilly this morning, I did end up riding by the office and removing my jacket as the temperature began to rise. I had dead legs this morning. They just didn’t want to work for me. It took 14 miles before they started to come around and I was able to pick up the speed a little. I had to slow it way down for the last three miles as there was a 10K run going on the River Walk in which I was riding.
 
Weather Report: Min./Max.: 52.2 °F/58.1 °F; Humidity: 83.5%; Dew point: 49.6 °F; Wind Speed: 0.3 mph
 
Happy Training Everyone.

Boyerdavea · Apr 30, 2011

Somehow I managed to get more time running this month than cycling. I guess maybe that is what happens when you are traveling and can't ride. You can run almost anywhere and anytime.
 
<a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/84551/width/1000/height/800/flags/" target="_blank"><img alt="April.jpg" class="lightbox-enabled" data-id="16813" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16813/width/213/height/208" style="; width: 213px; height: 208px"></a>
 
Blue - Swimming
Green - Cycling
Red - Running

Boyerdavea · May 1, 2011

Somehow I miss calculated the above percentages. Switch the red and green - 54% cycling and 34% running.

Ironman Louisville Training - Week Three

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