Training for IMLP

The following equipment is nearing replacement:

Friday - May 3

Run
  • 22m 09s
  • 3.15 miles
  • 07m 02s /Mi

White Oak 5k - the slowest 5k I've done. 62 degrees and sunny

Swim #1
  • 06m 31s
  • 328.08 yards
  • 01m 59s /100 yards

Warm up. Laps: 0:59. 1:05, 1:06, 1:07, 1:08, 1:07

Swim #2
  • 08m 29s
  • 218.72 yards
  • 03m 53s /100 yards

Drill set, side swim drill. Laps: 2:04, 2:08, 2:10, 2:06

Swim #3
  • 17m 30s
  • 874.89 yards
  • 02m /100 yards

Base set. Laps: 0:58, 1:03, 1:05, 1:06, 1:07, 1:07, 1:07, 1:08, 1:06, 1:06, 1:07, 1:07, 1:07, 1:06, 1:06, 1:06

Swim #4
  • 03m 47s
  • 218.72 yards
  • 01m 44s /100 yards

Sprint set. Laps: 0:51, 0:57, 1:00, 0:59

Swim #5
  • 06m 41s
  • 328.08 yards
  • 02m 02s /100 yards

Cool down. Laps: 1:02, 1:06, 1:09, 1:08, 1:08, 1:09

  • Calories out: 2899 From lifestyle:2250, From activities:649
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Thursday - May 2

Bike
  • 1h 15m 01s
  • 20.46 miles
  • 16.36 Mi/hr

Trainer ride. Avg cadence = 86, max speed = 18.15. Drank 24oz water. Watched "End of Watch."

  • Calories out: 3150 From lifestyle:2252, From activities:897
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Wednesday - May 1

Run
  • 40m 32s
  • 4.71 miles
  • 08m 37s /Mi

Run @ work with John. 66 degrees and sunny.

Swim #1
  • 06m 32s
  • 328.08 yards
  • 01m 60s /100 yards

Warm up. Laps: 0:57, 1:04, 1:07, 1:07, 1:08, 1:08

Swim #2
  • 04m 34s
  • 218.72 yards
  • -----

Drill set, pull bouy. Laps: 1:03, 1:08, 1:10, 1:12

Swim #3
  • 16m 03s
  • 765.53 yards
  • 02m 06s /100 yards

Base set. Laps: 1:03, 1:09, 1:09, 1:10, 1:10, 1:10, 1:10, 1:09, 1:10, 1:10, 1:09, 1:09, 1:09, 1:08

Swim #4
  • 03m 51s
  • 218.72 yards
  • 01m 46s /100 yards

Sprint set. Laps: 0:52, 0:59, 1:00, 1:00

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

Cool down. Laps: 1:02, 1:07, 1:08, 1:09, 1:10, 1:09

Swam 1,700m - will upload tomorrow.  Started at 7:43pm

  • Calories out: 3034 From lifestyle:2260, From activities:773
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Tuesday - April 30

Bike
  • 1h 05m 01s
  • 17.80 miles
  • 16.43 Mi/hr

Interval work on the trainer, 11x1min (plan called for 8). Avg cadence = 83, max speed = 21.27. Drank ~16oz water. 173.5lbs before ride, 170.5lbs after.

My calves were a bit sore when I woke up this morning, but the rest of me feels a bit better.  Planned days off can work wonders.

  • Calories out: 3072 From lifestyle:2285, From activities:787
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Monday - April 29

Mondays suck. 

Our little girl has been sick - she slept for 6 hours during her nap yesterday!

Weekend totals: 69.1% of an IM swim, 61.4% of an IM bike, and 52.2% of an IM run.  It was my longest ride since IMFL, and my longest run since my last marathon (Nov).  It was also my highest volume week since the one that ended (10/17/10 - when I did the Seagull Century).  April is already my highest volume month since August of '11. 

  • Calories out: 2296 From lifestyle:2296, From activities:0
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7

Sunday - April 28

Swim #1
  • 06m 32s
  • 328.08 yards
  • 01m 60s /100 yards

Warm up. Laps: 0:59, 1:04, 1:07, 1:07, 1:08, 1:07

Swim #2
  • 43m 05s
  • 2187.23 yards
  • 01m 58s /100 yards

Time Trial. Laps: 0:58, 1:03, 1:04, 1:02, 1:03, 1:03, 1:04, 1:04, 1:05, 1:06, 1:04, 1:04, 1:04, 1:06, 1:05, 1:06, 1:06, 1:05, 1:05, 1:05, 1:05, 1:07, 1:06, 1:07, 1:06, 1:06, 1:05, 1:06, 1:06, 1:07, 1:07, 1:06, 1:06, 1:05, 1:05, 1:05, 1:01, 1:05, 1:01, 1:00

Swim #3
  • 06m 53s
  • 328.08 yards
  • 02m 06s /100 yards

Cool down. Laps: 1:02, 1:08, 1:09, 1:11, 1:12, 1:11

Run
  • 2h 00m 41s
  • 13.68 miles
  • 08m 49s /Mi

Long run. Hall shop loop + Simpson (5). 60 degrees, cloudy and humid. 169.5lbs before run, 165.5 lbs after. Drank ~40oz water. I felt OK at the start, but was starting to get sore by then end of this run.

  • Calories out: 4025 From lifestyle:2191, From activities:1834
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5

Saturday - April 27

Bike
  • 3h 48m 47s
  • 68.86 miles
  • 18.06 Mi/hr

Long ride. Out to Centennial (lap 1), one loop of the half full course (lap 2), then home from the Homewood / Folly Quarter roundabout (lap 3). 70 degrees and sunny. 169lbs before ride, 165 lbs after. Drank 72oz Gatorade and ate one pack of Gu Chomps and had one Gu (peppermint).

  • Calories out: 4862 From lifestyle:2145, From activities:2718
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9.5

jcnipper's Training Log


 May 2013 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Upcoming races

Totals

  • November's totals
  • October's totals
  • 2013 totals
  • 2012 totals