Swim

• 58m 55s
• 2500.00 meters
• 02m 21s /100 meters

Swim Endurance
Endurance
55
2,500
WU: 200 free

MS: 500/400/300/200/100 freestyle at T-pace with 100 kickboard recovery between each freestyle set.

CD: 400 free

500 = 9:53
400 = 7:48
300 = 5:49
200 = 3:52
100 = 1:53

Sport

• Stretching
• 10m

Bike

• 59m 12s
• 16.51 miles
• 16.73 Mi/hr

Road Bike with Power Cranks
Mountain Bike
Endurance
60
Mt. Bike ride - Have fun!!

Riding the mountain bike did not sound as much fun as riding the power cranks.

Run

• 1h 06m 50s
• 7.75 miles
• 08m 37s /Mi

Strength - KEY WORKOUT
800s
70
WU: 10'
MS: You are going to run 8x 800 at the same time as your goal marathon pace. For example, if you want to run a 3:05 marathon, you will run the 800s in 3:05.
CD: 10'

Did the 800s with a 400 of active recovery between. I have heard of the above theory when doing a straight marathon, but I have not heard of it assoc. with the run on an IM. My ideal IM run would be to do it in 4 hours. So I figured I would do this workout as if I was shooting for a 3:35 marathon. That way I am giving myself a minute/mile cushion. The 800s were as follows: 3:34, 3:37, 3:38, 3:37, 3:42, 3:35, 3:39, 3:34. For the 800s, I had the TT set at a cadance of 91(.66).

Strength

• 1h 00m

Full body workout with Gail

Bike

• 3h 03m
• 50.00 miles
• 16.39 Mi/hr

Tri Bike
Bike Base - KEY WORKOUT
Endurance
180
180' ride on a flat to rolling course. Keep HR in Zone 1-2.

The wind was pretty bad. If you are familiar with the Celina Loop, on lap #1 I had the wind at my back while on the west side of the loop. It took hardly any effort to go 25 mph. I went the opposite direction on the second lap and I rarely got above 12 mph on the same section.

Run

• 1h 03m 25s
• 7.50 miles
• 08m 27s /Mi

Run Base
Endurance
80
Run 80' on a flat course or treadmill. Keep HR in Zone 1-2.

I did this run after my swim. My transition was longer because I wanted to wait until I felt better to start the run. When I did feel OK, it still took 25 min into the run before my toes finally felt normal.

Swim

• 1h 18m 10s
• 3657.60 meters
• 02m 07s /100 meters

Swim Endurance - KEY WORKOUT
IM Training
80
4000
WU: 1,000 easy.
MS: 4 x 500 free with 2 minutes rest between each
1,000 straight free at goal IM pace.

The temp was in the 70s so I decided to do this swim outside at LTF. However, the pool temp was only 50 degrees. While I was swimming, the only thing that felt cold was my toes but it was not that bad.

I think I may have gotten a little hypothermic from this swim. I noticed that while walking to my car, I had a hard time walking in a straight line. When I got home, I had the chills and turned the heater up to 80 to try and warm up.

Bike

• 1h 10m 28s
• 19.01 miles
• 16.18 Mi/hr

Road Bike with Power Cranks
Bike Base
Endurance
70
70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Run

• 41m 27s
• 5.00 miles
• 08m 17s /Mi

Time Trial - KEY WORKOUT
TT
60
After 10 min. warm up, you are going to run 3 miles (read as: 12 laps) on a track. Set your HRM to target zone of 150 with absolute +/- of 3 beats for your alarm. Get up to 150 a.s.a.p., hold it there, it is very important to keep the HRM from beeping in this TT.
Cool down = 1 mile

Have I ever mentioned that when I first started training for triathlons in the summer of 2005 that I could not run slow enough to keep my HR under 150. :)

Swim

• 1h 13m 22s
• 3250.00 meters
• 02m 15s /100 meters

Speed
Speed/Endurance
65
3,250
WU: 400
MS:
6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 30" rest. The 100 is swum as follows:
- 1st 25 is a drill.
- 2nd 25 is kick (no board).
- 3rd 25 is swim.
- 4th 25 is sprint.
CD: 200

This was a good swim for me. I did the 75m intervals with the TT at 1.05 and then the 100m intervals with the TT at 1.10. I was able keep all the 100s at or under 1:53.