Fitness Magazine

IMLP Training Week 4, 5, and 6

By Alyssa_dld @alyssa_dld
Week 4 - Base 1 Week 2
Monday, February 19 - 12.06 mi bike
     Time: 9:05pm, Duration: 52:45, Avg Speed: 13.7, Loc: Indoor Trainer, Felt: leg stabilizer muscles sore from yesterday's run
Tuesday, February 20 - Rest
Wednesday, February 21 - Rest
Thursday, February 22 - 5.5 mi run + strength + 1600 yd swim
    Time: 6:50pm, Duration: 55:24, Avg Pace: 10:05, Loc: Treadmill, Felt: tired of the treadmill
     Strength: Strong Phase 1 Stage 2 Workout A, Time: 7:52pm, Duration: 41:26, Felt: new workout moves, yay!
     Time: 8:37pm, Duration: 33:38, Avg Pace: 1:54, (500WU, 6 x100 hard, 200 drills, 200 moderate, 100WD), Felt: excited about seeing improvement in my 100 times
Friday, February 23 - 12.3 mi bike
     Time: 5:30am, Duration: 50:04, Avg Speed: 14.7, Loc: Indoor trainer, Felt: tired and wished I was in bed instead
Saturday, February 24 - 23.0 mi bike
     Time: 6:06pm, Duration: 1:33:24, Avg Speed: 14.8, Loc: Indoor Trainer, Felt: fine
Sunday, February 25 - 8.5 mi run
     Time: 2:11pm, Duration: 1:23:25, Avg Pace: 9:49, Felt: great! little windy but able to run negative splits
Totals - 7 sessions, 62 miles, 6:50 time
  • 1 swim, 1600 yds, 0:41
  • 3 rides, 47.4 mi, 3:16
  • 2 runs , 14.0 mi, 2:18
  • 1 strength, 0:41
Week 5 - Base 1 Week 3Monday, February 26- Rest
Tuesday, February 27 - 5 mi run w/ Holly
     Time: 7:10pm, Duration: 54:53, Avg Pace: 10:58, Loc: Neighborhood, Felt: legs felt like dead weights, even Holly wasn't into it
Wednesday, February 28 - 14.5 mi bike 
     Time: 7:47pm, Duration: 1:00:31, Avg Speed: 14.4, Loc: Indoor trainer, Felt: hungry
Thursday, March 1 - Rest
Friday, March 2 - 11 mi bike + 3 mi run + 2250yd swim
     Time: 6:44am, Duration: 45:20, Avg Speed: 14.6, Loc: Indoor trainer, Felt: determined to get the ride in even though I got up late
     Time: 6:28pm, Duration: 29:42, Avg Pace: 9:56, Loc: Neighborhood, Felt: underdressed
     Time: 8:09pm, Duration: 47:20, Avg Pace: 1:52, (6x50 easy, 6x100 alt. 1-arm pull and free, 9x150), Felt: rushed for time at the end bc the gym closes at 9
Saturday, March 3 -  strength + 1900yd swim
     Strength: Strong Phase 1 Stage 2 Workout B, Time: 7:14am, Duration: 32:10, Felt: fine 
     Time: 7:53am, Duration: 41:47, Avg Pace: 2:02, (6x50 easy, 6x100 alt. 1-arm pull and free, 5x200), Felt: good 
Sunday, March 4 - 8 mi run w/ Holly
     Time: 9:17am, Duration: 1:20:31, Avg Pace: 10:04, Loc: Cascade, Felt: hills are hard!
Totals - 8 sessions, 44 miles, 6:32 time
  • 2 swims, 4150 yds, 1:29
  • 2 rides, 25.5 mi, 1:46
  • 3 runs , 16.0 mi, 2:45
  • 1 strength, 0:32
Week 6 - Base 1 Week 4 Recovery
Monday, March 5- RestTuesday, March 6 - RestWednesday, March 7 - 3.5 mi run + strength + 11 mi ride      Time: 8:00pm, Duration: 36:37, Avg Pace: 10:27, Loc: Treadmill, Felt: bored by treadmill     Strength: Strong Phase 1 Stage 2 workout A, Time: 8:42pm, Duration: 30:56, Felt: good     Time: 9:45pm, Duration: 54:34, Avg Speed: 12.1, Loc: Indoor trainer, Felt: legs were tired after other workoutsThursday, March 8 - 3 mi run + 1800yd swim     Time: 8:19pm, Duration: 31:41, Avg Pace: 10:34, Loc: treadmill, Felt: major DOMS from lunges in the glutes and legs     Time: 9:03pm, Duration: 40:15, Avg Pace: 1:51, (4x50 easy, 4x50 pull buoy, 4x50 kick, 4x300 moderate), Felt: good!Friday, March 9 - RestSaturday, March 10 -  28.5 mi ride + strength + 1600yd swim     Time: 2:49pm, Duration: 2:00:34, Avg Speed: 14.2, Loc: indoor trainer, Felt: good, legs still a little sore from strength     Strength: Strong Phase 1 Stage 2 Workout B, Time: 5:36pm, Duration: 31:31, Felt: legs tired after bike     Time: 6:17pm, Duration: 31:38, Avg Pace: 1:51, (400WU, 1000 test hard, 100WD), Felt: smooth and strongSunday, March 11 - 8 mi run (4 with Matt and Holly) + 10.1 mi ride + yoga     Time: 10:20am, Duration: 1:19:38, Avg Pace: 9:57, Loc: Pine Dunes FP, Felt: working hard to run through the sloppy path     Time: 9:38pm, Duration: 45:03, Avg Speed: 13.4 mph, Loc: Indoor Trainer, Felt: easy recovery     Time: 10:30pm, Duration: 23:00, Yoga for Cyclists by Yoga by Adriene,  Felt: good to stretch glutes and hips
Totals - 11 sessions, 66 miles, 8:45 time
  • 2 swims, 3400 yds, 1:12
  • 3 rides, 49.6 mi, 3:40
  • 3 runs , 14.5 mi, 2:28
  • 2 strength, 1:02
  • 1 yoga, 0:23
Total for this cycle
  • 8 swims, 13350 yds, 4:48
  • 13 rides, 197.8 mi, 13:46
  • 14 runs, 77.0 mi, 12:55
  • 5 strength, 5:11

IMLP Training Week 4, 5, and 6

Waiting to lick the salt off my legs

Notes:
  • It's been a few weeks, hasn't it?! Ironman training takes up a lot of time!
  • My husband has been traveling a lot for work lately (currently on the third week in a row!).  It's a lot to manage on my own but I'm (sort of) making it work. Sometimes though, I stand in front of the open fridge door and wonder what the heck I am going to eat and then I get sad there is no food I want to eat in there. How did I do this when we weren't living together -- oh yeah, I ate cereal for dinner regularly.  I'll be glad when he is traveling less again and can walk the dog instead of me :) 
  • I'm really happy with how my fitness is coming along.  My running pace is getting faster! 
  • I was so glad so have a recovery week, I even got to take a nap on the couch one night! I needed it as I was pooped! 
  • 129 days to go! 


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :