Training for IMLP

The following equipment is nearing replacement:

Wednesday - May 15

Run
  • 38m 01s
  • 4.69 miles
  • 08m 07s /Mi

Solo interval run @ work, 3x3min. Intervals at 9, 18, and 26min (I started the 3rd one a min too early). 73 degrees and party cloudy.

Swim #1
  • 06m 23s
  • 328.08 yards
  • 01m 57s /100 yards

Warm up. Laps: 0:55, 1:03, 1:05, 1:06, 1:07, 1:06

Swim #2
  • 08m 42s
  • 218.72 yards
  • 03m 59s /100 yards

Drill set, side swim drill. Laps: 2:12, 2:13, 2:07, 2:10

Swim #3
  • 23m 56s
  • 1202.97 yards
  • 01m 60s /100 yards

Base. Laps: 0;58, 1:03, 1:04, 1:05, 1:06, 1:06, 1:07, 1:06, 1:05, 1:09, 1:06, 1:06, 1:06, 1:07, 1:07, 1:06, 1:07, 1:06, 1:04, 1:06, 1:05, 1:01

  • Calories out: 3001 From lifestyle:2227, From activities:774
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Tuesday - May 14

Bike
  • 1h 15m 02s
  • 20.08 miles
  • 16.06 Mi/hr

Training ride. Plan called for intervals, but I stuck to a base ride to "taper" for Columbia. Avg cadence = 84, max speed = 18.15. Drank 24oz water. Watched episode 4 of Homeland and an episode of TDS.

Didn't sleep very well last night - kept waking up

  • Calories out: 3154 From lifestyle:2255, From activities:899
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Monday - May 13

Darn, last week wasn't my biggest week of the year, as I missed it by 1.5 minutes! 

This weekend I did 85.4% of an IM swim, 62.6% of an IM bike and 57.5% of an IM run. 

I am getting excited about Columbia this weekend, though I'm not very positive about setting any kind of PR (my run is just still so slow).

  • Calories out: 2290 From lifestyle:2290, From activities:0
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5

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

jcnipper's Training Log


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