Fitness Magazine

IMLP Training Week 16-18

By Alyssa_dld @alyssa_dld
Week 16 - Build 1 Week 2 
Monday, May 14 - Rest
Tuesday, May 15 - 6.75mi run with Holly & Matt
     Time: 7:05pm, Duration: 1:06:58, Avg Pace: 9:55, Loc: Grant Woods FP, ME run with 4x8min @ Z3 pace with 3:00 recoveries (paces: 9:06, 8:48, 9:04, 9:14), Felt: legs sstill heavy from the weekend, Z3 pace felt incredibly hard
Wednesday, May 16 - 25 mi indoor bike
     Time: 6:55pm, Duration: 1:43:44, Avg Speed: 14.5, Loc: indoor trainer, ME ride with 5x7min in Z4 "hill" with 2:30 recoveries, Felt: legs still heavy, intervals were really hard
Thursday, May 17 - 6.75 mi run with Holly
     Time: 7:13pm, Duration: 1:03:57, Avg Pace: 9:28, Loc: Sun Lake FP, easy run, Felt: legs finally came around, felt good, kept pace easy, let Holly pull me around to chase Matt ;) 
Friday, May 18 - Rest
Saturday, May 19 - Rest
Sunday, May 20 - BIG DAY 3100yd swim + 36 mi indoor bike + 9 mi run w/ Holly + 15 mi indoor bike
     Time: 8:53am, Duration: 1:00:45, Avg Pace: 1:54, Loc: LHFC pool, (500WU, 2x1000 moderate, 600 moderate), Felt: fine     
     Time: 3:45pm, Duration: 2:41:42, Avg Speed: 13.4, Loc: indoor trainer, Felt: boring riding indoors
     Time: 6:42pm, Duration: 1:30:23, Avg Pace: 10:02, Loc: to Sun Lake FP, Felt: good, nice & cool temps
     Time: 8:30pm, Duration: 1:02:45, Avg Speed: 14.5, Loc: Indoor trainer, Felt: tired
Totals - 7 sessions, 100.4 miles, 10:10:14
  • 1 swim, 3100 yds, 1:00
  • 3 rides, 76.1 mi, 5:28
  • 3 runs, 22.5 mi,  3:41

IMLP Training Week 16-18
Week 17 - Build 1 Week 3
Monday, May 21 - Rest
Tuesday, May 22 - 7 mi run with Holly
     Time: 6:55pm, Duration: 1:07:59, Avg Pace: 9:43, Loc: to Sun Lake FP, ME run with 4x8min Z3 intervals w/ 2:30 recoveries, Felt: okay, intervals were tough, legs still a bit tired 
Wednesday, May 23 - 29 mile indoor bike
     Time: 9:14pm, Duration: 1:49:33 Avg Speed: 15.9, Loc: indoor trainer, ME ride with 6x8min in Z4 "hills" with 4:00 recoveries, Felt: hard to get to Z4 heart rate 
Thursday, May 24 - 6.2 mi run w/ Holly and Matt on bike
     Time: 7:01pm, Duration: 1:00:09, Avg Pace: 9:42, Loc: Sun Lake FP, easy run, Felt: really good, legs finally feel recovered
Friday, May 25 - 16 mi indoor bike + 2300 yd swim
     Time: 6:05am, Duration: 1:02:18, Avg Speed: 15.4, Loc: indoor trainer, Felt: good, kept it easy
     Time: 2:40pm, Duration: 46:24, Avg Pace: 1:46, Loc: LHFC pool, (500WU, 300 drill, 4x300 moderate, 300WD), Felt: good
Saturday, May 26 - 84 mi bike ride (estimated, first 50 w/ Matt) Part 1 and 2 (watch ran out of battery so used my phone)
     Time: 10:22am, Duration: 5:26:08, Avg Speed: 15.3, Loc: Cascade to Caves, then Timberline, then towards Epworth, Felt: HOT! glad to get in a long ride
Sunday, May 27 - 7 mi run
     Time: 8:16am, Duration: 1:15:21, Avg Pace: 10:44 Loc: Cascade, Felt: hot & humid and legs were not having it  
Totals - 8 sessions, 149.4 miles, 12:27:52
  • 1 swim, 2300 yds, 0:46
  • 3 rides, 129.0 mi, 8:18
  • 3 runs, 20.2 mi,  3:24
IMLP Training Week 16-18IMLP Training Week 16-18
Week 18 - Build 1 Week 4 Recovery Week! 
Monday, May 28 - Rest
Tuesday, May 29 - 4 mi run w/ Holly
     Time: 7:04pm, Duration: 43:41, Avg Pace: 10:57, Loc: around Lake Villa, easy run, Felt: tired, glad for any easy run  
Wednesday, May 30 - 11.3 mi indoor ride
     Time: 8:19pm, Duration: 53:28 Avg Speed: 12.6, Loc: indoor trainer, easy ride, Felt: legs tired
Thursday, May 31 - 4.5 mi run w/ Holly and Matt on bike + 2200 yd swim 
     Time: 7:08pm, Duration: 45:35, Avg Pace: 10:07, Loc: Sun Lake FP, easy run, Felt: legs coming around 
     Time: 9:09pm, Duration: 42:58, Avg Pace: 1:45, Loc: LHFC pool, (500WU, 500 down the ladder, 100WD), Felt: good!
Friday, June 1 - 1700 yd swim 
     Time: 5:03pm, Duration: 34:18, Avg Pace: 1:48, Loc: LHFC pool, (500WU, 5x100 hard, 200pull, 200 drill, 200 moderate, 100WD), Felt: tired today
Saturday, June 2 - 15 mi run (first 4 w/ Holly)
     Time: 11:06am, Duration: 2:34:39, Avg Pace: 10:18, Loc: Cascade, Felt: okay, a little warm, legs struggled a bit in the middle miles but glad to get a long run in 
Sunday, June 3 - 30 mi indoor ride + 1 mi transition run 
     Time: 7:47pm, Duration: 2:05:32, Avg Speed: 14.3, Loc: indoor trainer, Felt: tired from weekend 
Totals - 8 sessions, 68.0 miles, 8:32:12
  • 2 swim, 3900 yds, 1:17
  • 2 rides, 41.3 mi, 2:59
  • 4 runs, 24.5 mi, 4:16
Total for this cycle
  • 22 swims, 38250 yds, 13:31
  • 38 rides, 935.0 mi, 63:23
  • 44 runs, 266.4 mi, 44:16
  • 7 strength, 6:15
  • I need to focus on prioritizing Ironman training for these last few weeks before the race. I'm not going to whine about how busy I am because everyone is busy and obviously I have a lot more responsibilities than just Ironman training -- hello, job that actually pays for my hobbies.  But my social commitments will need to be limited from here on it.  Let's not talk about how I haven't made time to clean my house in forever though (seriously, no one is allowed to visit the disaster zone). 
  • The weather has been quite unpredictable. One Sunday it is 50 and cold and windy and the next it is 90 and sweltering.  Certainly makes training outside interesting.  I do wish it would get warm and stay warm so I can acclimate to the hotter weather in case it is hot on race day.
  • I don't mind the cooler weather too much though because I can still run with Holly! She doesn't appreciate temps above about 75 degrees.  If the run is short enough she will still go, we just take plenty of rest stops for water breaks and resting in the shade. 
  • We've been going on family bike rides/runs at our nearby forest preserve.  Matt rides his bike around the loop while Holly and I run.  Holly loves it and each time we see Matt we have to chase him which is fun for me because she runs really fast and just pulls me along.
  • Thank goodness for rest weeks because the fatigue was starting to get to me. I really enjoyed only running 4 miles for my weekday runs.
  • I've noticed a pattern that every week on Tuesdays, I write that my legs feel heavy.  Not surprising since the weekends usually include a lot of training, it just makes running intervals difficult.  I've thought about moving those runs to Thursday but I think it would only make the following weekend long runs and bikes worse. 
  • I'm happy with how things are going but I am still anxious about how the race will go.   That's me during Ironman training though. 
  • 45 days to go.  Eek!

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