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IM AZ - Week 11

Posted by niemsco on Feb 3, 2008 7:12:54 AM

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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