Training for IMLP

The following equipment is nearing replacement:

Sunday - May 12

Bike
  • 4h 00m 22s
  • 70.09 miles
  • 17.50 Mi/hr

Long ride. Rode out to the Columbia course via Cedar road, did the Columbia course (minus 108 + the loop from the half full), back to folly quarter and the a loop of the half full course, back to folly quarter, then home. 62 degrees, sunny and VERY windy (sustained winds ~15mph). Between the long workouts yesterday and the wind, this was a tough day. 169lbs before ride, 165.5lbs after. Drank ~42oz Gatorade, and a lot of water. Had GUs at hours 2 and 3

Longest ride since IMFL

Happy Mother's Day to all the mommies out there!

  • Calories out: 4983 From lifestyle:2133, From activities:2849
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5

Saturday - May 11

Swim
  • 1h 15m 06s
  • 3608.92 yards
  • 02m 05s /100 yards

Long swim. Laps: 0:58, 1:04, 1:06, 1:07, 1:06, 1:07, 1:07, 1:06, 1:07, 1:07, 1:07, 1:07, 1:08, 1:08, 1:07, 1:08, 1:08, 1:08, 1:08, 1:10, 1:09, 1:08, 1:07, 1:09, 1:07, 1:08, 1:10, 1:09, 1:09, 1:09, 1:09, 1:08, 1:10, 1:09, 1:10, 1:10, 1:09, 1:10, 1:08, 1:10, 1:09, 1:10, 1:10, 1:09, 1:09, 1:08, 1:09, 1:08, 1:09, 1:09, 1:08, 1:10, 1:10, 1:09, 1:09, 1:09, 1:10, 1:08, 1:09, 1:10, 1:09, 1:10, 1:08, 1:10, 1:06, 1:06

Run
  • 2h 11m 55s
  • 15.00 miles
  • 08m 47s /Mi

Long run. Simpson (5) x 2, then to RHS & to JH. Pouring rain for the first ~5.5 miles, slowed down and then stopped afterwards. I was struggling near the end - my left leg was just really sore. 168.5 lbs before run, 165 lbs after. Drank 24oz of Gatorade and ~8oz water.

Longest swim since IM, and longest run since my last marathon

  • Calories out: 4304 From lifestyle:2183, From activities:2121
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Friday - May 10

Run
  • 50m 31s
  • 5.91 miles
  • 08m 33s /Mi

Training run, to JH with Dexter, than to Pindell school. 56 degrees and sunny. 170.5lbs before run, 167lbs after run and Scamp

Swim #1
  • 06m 36s
  • 328.08 yards
  • 02m 01s /100 yards

Warm up. Laps: 0:58, 1:07, 1:7, 1:08, 1:08, 1:08

Swim #2
  • 04m 28s
  • 218.72 yards
  • 02m 02s /100 yards

Drill set, pull bouy. Laps: 1:02, 1:07, 1:09, 1:10

Swim #3
  • 25m 08s
  • 1202.97 yards
  • 02m 05s /100 yards

Base set. Laps: 1:01, 1:07, 1:10, 1:08, 1:08, 1:09, 1;09, 1:09, 1:09, 1:08, 1:09, 1;11, 1:09, 1:10, 1:09, 1:10, 1:09, 1:09, 1:10, 1:09, 1:08, 1:07

Swim #4
  • 04m 02s
  • 218.72 yards
  • 01m 51s /100 yards

Sprint set, 1x200. Laps: 0:55, 1:02, 1:02, 1:02

Swim #5
  • 06m 45s
  • 328.08 yards
  • 02m 03s /100 yards

Cool down. Laps: 1:03, 1:07, 1:08, 1:09, 1:09, 1:09

  • Calories out: 3234 From lifestyle:2265, From activities:969
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5

Thursday - May 9

Bike
  • 1h 15m 04s
  • 20.48 miles
  • 0.10 Mi/hr

Hill ride on the trainer, 6x5min long hills. Avg cadence = 78, max speed = 19.21. Drank ~20oz water. 172lbs after ride. Watched an episode of "The River"

  • Calories out: 2547 From lifestyle:2248, From activities:299
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Wednesday - May 8

Run
  • 38m 47s
  • 4.86 miles
  • 07m 59s /Mi

Solo interval run at work. 9min w/u, 3/6 interval/rest, 8min c/d. 66 degrees and cloudy

Swim #1
  • 06m 35s
  • 328.08 yards
  • 02m /100 yards

Warm up. Laps: 0:58, 1:05, 1:08, 1:08, 1:09, 1:07

Swim #2
  • 04m 30s
  • 218.72 yards
  • 02m 03s /100 yards

Drill set, pull bouy. Laps: 1:02, 1:09, 1:11, 1:09

Swim #3
  • 20m 03s
  • 984.25 yards
  • 02m 02s /100 yards

Base set. Laps: 1:01, 1:06, 1:07, 1:08, 1:07, 1:08, 1:07, 1:08, 1:07, 1:08, 1:07, 1:07, 1:06, 1:07, 1:08, 1:07, 1:07, 1:08

Swim #4
  • 07m 48s
  • 437.45 yards
  • 01m 47s /100 yards

Sprint set, 2x200 with 1min break between. Laps: 0:52, 0:59, 1:00, 1;00, 0:55, 1:00, 1:01, 1:00

Swim #5
  • 06m 35s
  • 328.08 yards
  • 02m /100 yards

Cool down. Laps: 1:00, 1:05, 1:07, 1:07, 1:08, 1:08

  • Calories out: 3082 From lifestyle:2233, From activities:849
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Tuesday - May 7

Bike
  • 1h 45m 04s
  • 28.22 miles
  • 16.12 Mi/hr

Trainer ride. Avg cadence = 84, max speed = 18.33. Drank ~36oz of water. 174.5lbs before ride, 170.5lbs after. Watched 2 episodes of "The River" and part of a Daily Show

Super busy day.  Long day at work, commute, an hour of a screaming toddler, then a 1:45 ride.  

  • Calories out: 3491 From lifestyle:2234, From activities:1257
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Monday - May 6

Planned day off.  I'm so proud of B - she was shooting for a 2:05 yesterday and broke 2.  I like fast women!

I've now finished 12 out of 24 weeks of my IM training plan.  I'm half way to Lake Placid!  So far, I've only missed two workouts.  I was "short" on one workout (last Friday's run), because I raced a 5k instead of ran for 38min.  I call that a wash.  I've also done "extra" 26 times. 

  • Calories out: 2289 From lifestyle:2289, From activities:0
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

jcnipper's Training Log


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