Monday, April 30, 2012

April 30th

Raceday bike setup.


April 29th

Back at it this week. Not too bad, had 6 run workouts, also 50 mile bike / 5 mile run brick on Sunday. The brick workout really felt good with a very good pace on the run.

Weekly training totals - swim (3:02:48, 8200 yds), bike (6:20:05, 113.70 miles), run (4:55:16, 33.83 miles) for a total of 14:18:09.

Training totals to date- swim (32:18:51, 81,900 yds), bike (53:54:38, 930.12 miles), run (47:17:03, 301.89 miles), strength (14:56:34), & spin bike (16:56:04) for a total of 165:23:10. Weekly avg up to 12:43:19.

Next week, I am doing the Seymour Mini Marathon (13.1 mile run) on Saturday & hopefully the B2 bike Time Trial (12.2 miles) on Sunday. The bike distance doesn't look like much but it is an all-out effort. Hoping to PR both!

April 22nd

I'm a little behind post data, so I'll post 2 weeks worth this time.

This week was a time trial test week. Did a 30 minute bike test, 30 minute run test, & a 1000 yd test.
30' bike - 11.22 miles, 22.44 mph avg
30' run - 4.05 miles, 7:24/mile
1000 yds - 16:04, 1:36/100

Weekly training totals - swim (1:07:44, 2800 yds), bike (5:44:09, 97.96 miles), run (3:33:49, 24.57 miles for a total of 10:25:42.

Training totals - swim (29:16:03, 73,700 yds), bike (47:34:33, 816.42 miles), run (42:21:47, 268.06 miles), strength (14:56:34), & spin bike (16:56:04) for a total of 151:05:01. Weekly avg goes down to 12:35:25.

Monday, April 16, 2012

April 15th

What was suppose to be a big week turned into more of a recovery week. Wind & cool temps postponed my bike rides during the week. The long bike on Saturday turned into a dash for cover when the lightning stated. And I cancelled Wednesday night swim because the pool heater was not turned on. Just too early in the season to risk getting sick. Oh well, training moves on.

Weekly totals - swim (2:06:15, 5900 yds), bike (2:22:36, 41.9 miles), run (4:39:06, 31.39 miles), & strength (2:12:28) for a total of 11:20:25.

Training totals thru 11 weeks - swim (28:08:19, 70,900 yds), bike (41:50:24, 718.46 miles), run (38:47:58, 243.49 miles), strength (14:56:34), & spin bike (16:56:04) for a total of 140:39:19.

Week 12 brings 3 time trials, 1 swim, 1 bike, & 1 run. Should be fun to see how fast I can go!! Oh & I have baseball Tuesday thru Friday nights also.

Sunday, April 8, 2012

April 8th

Happy Easter! Got alot of work in this week. 11 total workouts & 3 baseball games including a double header on Saturday. Don't like those DH cause they take up valuable training time. After the DH, another Ironman asked if I was now headed out for a long bike ride. I asked if a 2 hr ride was long & he said yes after a DHer!

Got most of my hrs in this week which was tough since the pool was closed Friday for Good Friday & today was Easter with dinner at mom's at 1pm. I was able to get a 10 mile run in after church & before that big meal.

Weekly totals - swim (2:06:03, 6200 yds), bike (8:28:17, 145.66 miles), run (4:11:41, 29.41 miles), strength (1:09:12), & spin bike (0) for a total of 15:55:13.

Training totals - swim (26:02:04, 65,00 yds), bike (39:27:48, 676.56 miles), run (34:08:52, 212.1 miles), strength (12:44:06), & spin bike (16:56:04) for a total of 129:18:54. That puts the weekly average to 12:55:53. Not too shabby.

This coming week brings 23 hrs & more baseball. First century (100 miles) bike ride is scheduled for Saturday. And will do my longest run of the year on Sunday too.

Sunday, April 1, 2012

April 1st

This was a recovery week, no April's fool either. I took advantage of it but also got all my work it. The Blue Streak is FAST! No other way to put it. Big week coming next plus high school baseball season starts for me.  19 hrs training & 4 baseball games, who needs a real job with all this.

Weekly totals - strength (0), swim (2:58:48, 7250 yds), bike (5:59:03, 109.96 miles), spin bike (0), & run (2:35:03, 15.09 miles) for a total of 11:32:54.

Looks like I still need to improve on my strength workouts (get to the gym) but its hard to go to gym with all this nice weather. And the weather is the reason there is no spin bike, hope to keep it that way.

Training totals - strength (11:34:54), swim (23:56:01, 58,800 yds), bike (30:59:31, 530.9 miles), spin bike (16:56:04), & run (29:57:11, 182.69 miles) for a total of 113:23:41. That puts the weekly average of 12:35:41.

Also weight is down to 154, 38 total lost!