Written 6/28 - It was week 3 of base training phase. Did a "metric century" ride on Saturday which I was a little disappointed with. I'd improved my average speed by.3 mph over last year. Then I remembered that last year's ride was in Oct. when I was closer to my peak of training and conditioning. I felt better. Didn't sleep well the night before, not just because of the ride, but because on Friday night I signed up to do an inaugural Ironman in Texas in May of 2011. I was too excited and found it tough to quiet my brain. Saw Diane Buchta, the extra mean trainer, on Wed. and she helped me with some strength training and stretching, with special attention to my IT bands and my shoulders. Now I just need to get into a routine. When she measured my bodyfat composition I was initially pleased to hear 7+% but on the other hand that means I have less to lose and dropping weight certainly helps when it comes to riding the bike.
Signing up for 2 Ironman races in the same year is something I've been thinking about since before doing my first. Linda's love and support allowed me to pull the trigger and enter. I can't even begin to express my appreciation enough for who she is and what she does for me. And for understanding me. I will be in the next age group in 2011. Though it's still a dream, qualifying for Kona would be the ultimate! Doing the inaugural year for the event has it's appeal. Yes, I'm a little freaked about the thought of the heat and humidity on May 21, 2011 in The Woodlands outside of Houston. I'll have to do everything I can to simulate those conditions in training so I don't have a meltdown. I think maybe she should choose the destination for 2012.
Donated blood on Monday at 2pm. Heartrate was 50 and blood pressure was 116/57.
Body Fat measured on Wed. by Diane : ~7.3%
Week Totals
Swim x3 - 6450 yd
Bike x3 Spin 2:46; x1 Road 3:24 (60.6 mi)
Run x2 water run 1:00; x3 eliptical 2:30; x1 walk 1:00
Strength Training - x3 upper, x3 core, x2 lower - 3 sets of 12-15
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Mon rest day - donate blood 2pm HR50, Blood pressure116/57
dog walk 60 min
Tue 6/22
am - Swim 2250 yd; Elliptical 50 min + 5 min cd
3,2,1; 10 x 100 Fr on 1:30 A.T. 124;
3 x 100 Fly K on 2:05; 50ez; 4 x 50Fr on 55 - 36's; 100SD
Elliptical 50 min
6 x 20/40 sprints; 5 min cd
HR147/132
Zone1- 0, z2- 3.5, z3- 21, z4- 29.5, z5- 0
pm - Strength train upper, core
Wed 6/23
am - Spin Bike 1:41
2 classes - 46 min class
HR145/126
z1- 3.5, z2- 5, z3- 18, z4- 19.5
5 min break
10 min pre- , 45 min class
HR156/131
z1- 0, z2-4, z3- 27.5, z4- 22, z5- 1
pm - Spin bike 60 min no class
HR133/123
z2- 5.5, z3- 54, z4- 5
Thu 6/24
am - Swim 2000 yd; Strength train core lower
3,2,1; 4 x 75 Fly K on 1:05; 100 Fr;
6 x 150 Fartlek Fr on 2:20; 100 SD
Stretch
Strength train - lower, core
pm - Brick 60/30
Spin bike 65 min; Elliptical 30 min
5 min pre- , 60 min class
HR ave123
zone1- 4, z2- 7.5, z3- 48.5
5 min transition
Elliptical 30 min
HR131/124
z2- 3.5, z3- 26.5
Fri 6/25 Rest day - legs tired and sore; rest for 62 mile ride tomorrow
Sat 6/26
am - Metric Century Ride - San Diego Fiesta
60.6 mi; 3:24; HR 153/133
z1- .5, z2- 4.5, z3- 1:33, z4- 1:45, z5- 2
pm - 30 min water run; strength train upper
30 min water run at recovery effort
Strength train upper body
Sun 6/27
am - Swim 2200 yd; strength train lower, core
3,2,1; 1500 Fr; 100SD
stretch
Strength train lower, core
pm - 90 min run (30 min water run, 60 min Elliptical + 5 min cd)
Adjust resistance on Elliptical to keep HR below 130
HR134/124
z1- .5, z2- 5.5, z3- 49, z4- 1.5
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