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Training - Week 10

Posted by niemsco Feb 10, 2008


Another week in the bank:


total hours 16:11


swim 8400 yards

bike 103.85 miles

run 36.25 miles (long 2hr 15min)


Feeling strong on the run and the bike, stronger than previous IM training, and the swim seems to be improving. Still getting my arse kicked in masters by some strong swimmers. This week I focused on the long run and not so much the bike, next week I'll get back up to the long ride and run. Saturday I went for a 4:15 brick with a 2 hour computrainer ride on the IM WI course, then a 2:15 run. The last 1/3 of that run was at a hard pace zones 3 and 4. Simulated race conditions, and my legs felt like a race afterwards. Focus on the run was also on hill repeats earlier in the week. My first HM is in March and its the most difficult course in northern Illinois (so its been dubbed). Its in a section of the state near WI where its very hilly, very choppy in fact. I've done it twice before and haven't broken 1:40 yet on it, so this will be good test to see where I'm at. I would expect to beat that easily this time but who knows what will happen, can't control everything.


Weight is fluctuating a bit, I'm training a lot but eating a lot also. But still have gotten down under 143. Need to get closer to 138, ideally 135, but was up to 147. Nutrition is not the best part of my schedule, tonight I had pizza in fact with the family. But only once this week Scale says my body fat is less than 10 however, but I'm not sure I believe the Tanita Ironman scale. In fact it says something like 6, but I've weighed much less before.


Next few weeks are going to be 20 hours plus, then a recovery week before a 3 week build followed by a 3 week peak phase. I'm going to try and indoor tri next Sunday so that should be interesting. Never tried one of those before.


Need to focus more on general nutrition and get some more sleep. Other than that I'm doing great!





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IM AZ - Week 11

Posted by niemsco Feb 3, 2008

Totals for the week:


Swim: 7800 yards

Swim vasa: 1 hour

Bike: 139.74 miles

Run: 31.7 miles

Strength: 90 minutes

Total time: 17:50


Had a great week of training to make it two weeks in a row. Luckily work hasn't gotten in the way. Focus on hill intervals on the run, bike strength and long ride for the bike, and just kept plugging away in the masters swim focusing on technique and power. Breakdown for the week:



70 minute hill workout 6 x EMH (easy, medium, hard) hills on treadmill at 7%. Fairly tough workout, BT workout.

35 minute easy bike recovery

30 minute vasa workout



75 minute masters swim

75 minute cadence workout on computrainer

45 minute strength session



90 minute LR: I reduced the time from previous week by 30 minute

40 minute swim: working on technique drills



70 minute bike strength: Basically would do short intervals on the CT at 53/11, pushing a low cadence, just above 60. Each interval would be harder than the next then I would reset

30 minute vasa



75 minute masters: Huge snow storm came in, about a foot of snow. Everyone still seemed to make it to masters. Was swimming in the mid 1:30/100 on many sets, that was good for me.

60 minute run

45 minutes of strength



Long brick 5:20

4:30 on the computrainer riding IM Arizona course. Stayed in zone 1 the first two hours putting out an average wattage of 136, next two hours in zone 2, 150 watts, last 30 minutes in zone 1, 135 watts. Tough ride to do on the CT actually. Took a 2 minute transition into the run.


Ran 50 minutes, felt really good on the run after about 30 minutes I could go forever. Kept it in low zone 2 high zone 1. My quads were a bit funky after the brick, I haven't had too many long rides under my belt this season, so that is going to be a big focus. Next week I'll drop the long ride to recovery as I've built over the last 3 weeks, but work on the LR, then the following week get back into sync. I'm out of sync a bit with the long run and ride because of the trip to France.


Sunday: Rest


Most of the days this week I was up at 4 or 5am to get the workouts out of the way before having to work. Then I would sneak something in either at lunchtime or later that day. Next week doesn't look like any work travel except a local trip out to the burbs. The following weeks may need to go to Europe, so will try to keep it up. Snow is still around, hopefully some of it might melt with some rain tomorrow (Hopefully!)


My Log





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