Swim
  • 1h 22m 36s
  • 4641.89 yards
  • 01m 47s /100 yards

IMWI swim. 10 mph east wind made for some chop on the long stretch but overall not bad. Normal biting and kicking and scratching. I actually could swim straight when I could go unimpeded. The radical direction changes were to find better space.

Bike
  • 6h 05m 23s
  • 111.59 miles
  • 18.32 Mi/hr

Didn't hammer. Stayed in my HR zones and didn't do anything stupid. The hills are wicked, especially the second time around. People were complaining about the wind but I didn't really struggle with it.

Run
  • 4h 45m 43s
  • 26.42 miles
  • 10m 48s /Mi

Not great. Ran fine the first half with some sub 9s and a lot in the 9s. But suffered with GI throughout. More pressure than anything. Made nutrition difficult. Had to abandon clif blocks in favor of bananas and such. Didn't really clear up until about mile 20 but by then the damage was done. Legs were pretty shelled in last 5 or so. Some very steep hills on the course that I had to walk the second time. I think the problem may be depending too much on clif blocks on the bike. A man can only eat so many of those. Ensure seemed to be OK, but not great. Just Coke and water in the last five.

  • Calories out: 10592 From lifestyle:2066, From activities:8527
  • RACE DAY: Ironman Wisconsin
Bike
  • 25m
  • -----
  • -----

The first part of the ride out of Madison and back.

  • Calories out: 2862 From lifestyle:2595, From activities:267
Swim
  • 20m 37s
  • 1051.29 yards
  • 01m 58s /100 yards

in Lake Monona, some chop from wind

Run
  • 20m 04s
  • 2.17 miles
  • 09m 14s /Mi

  • Calories: 2962 From fat:581.03 (59.9g, 19.62%), From Carbs:1772.09 (411.02g, 59.83%), Protein:608.87 (141.22g, 20.56%)
  • Calories out: 2995 From lifestyle:2584, From activities:412, Net loss:-33
Swim
  • 25m
  • 1250.00 yards
  • -----

  • Calories: 3371 From fat:741.2 (80.52g, 21.99%), From Carbs:2181.69 (533.24g, 64.72%), Protein:448.11 (109.52g, 13.29%)
  • Calories out: 2809 From lifestyle:2595, From activities:214, Net gain:562
Run
  • 25m 49s
  • 2.54 miles
  • 10m 09s /Mi

  • Calories: 3192 From fat:548.21 (59.59g, 17.17%), From Carbs:2199.6 (537.96g, 68.91%), Protein:444.19 (108.64g, 13.92%)
  • Calories out: 2870 From lifestyle:2595, From activities:276, Net gain:322
Bike
  • 49m 02s
  • 10.00 miles
  • 12.24 Mi/hr

Cross practice, but not really. Just rode around the course and didn't do anything stupid.

  • Calories: 2758 From fat:486.58 (50.3g, 17.64%), From Carbs:1809.32 (420.8g, 65.6%), Protein:462.1 (107.47g, 16.75%)
  • Calories out: 2996 From lifestyle:2577, From activities:419, Net loss:-238

plalley's Training Log


 September 2013 
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