| Sunday, 6/7/2009 |
Training Time = 4:18 |
| Midday |
Tri Bike
Easy distance
4:18 |
First long ride. Wanted it to be in Zone 1, so I rode alone: I didn't want to be tempted to ride too fast. I had only planned on 3 hours, but felt great on the bike. Shoulders and neck are a bit stiff from the tribars. |
4:04
 |
:14
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 272 |
|
|
| Saturday, 6/6/2009 |
Training Time = 1:26 (Interval Work Time = :53) |
| Afternoon |
Tri Bike
Lactate threshold
1:01 |
Bike intervals: 12:08, 11:52, 4:26. The goal was to keep them in Zone 3, just below race pace, but they ended up being a little harder. |
:07
|
:24
|
:23
|
:07
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 152 |
|
| Afternoon |
Run
Pace
:25 |
The brick run after the bike was at race pace - or as fast as I could run. I wanted to simulate triathlon race day. |
|
:01
|
:19
|
:05
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 79 |
|
|
| Friday, 6/5/2009 |
Training Time = None |
| Evening |
Family
|
Jill's dad is over for dinner tonight |
|
|
| Thursday, 6/4/2009 |
Training Time = :35 |
| Evening |
Swim
Distance
:35 |
Easy day today. Just focused on good swim technique. (This assumes I know anything about good swim technique...). Swam about 1250 yards? |
:35
|
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 35 |
|
|
| Wednesday, 6/3/2009 |
Training Time = 1:29 (Interval Work Time = :14) |
| Evening |
Tri Bike
Fartlek
1:19 |
Tonight's goal was to get in some hard, unstructured intervals. WIth 6 NordicSkiRacers out (Ken Dawson, Doug Heady, Tim Mulhall, Bill Kaltz, Yvon Dufour), the pace kept getting pushed! I gave myself 14 minutes of quality interval time. |
:16
|
:33
|
:18
|
:12
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 184 |
|
| Evening |
Run
Brick
:10 |
Did a short brick run just to see how the legs felt. I felt my legs... |
:01
|
:09
|
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 19 |
|
|
| Tuesday, 6/2/2009 |
Training Time = 1:09 (Interval Work Time = :24) |
| Evening |
Circuits
General strength
:10 |
Core and abs |
|
| Evening |
Run
Lacate threshold
:59 |
4 x 6:00 running intervals at a 7:30 pace - my last year's 5K race pace. Mid-Zone 3 intervals |
:20
|
:15
|
:24
|
|
|
| Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Zone 5 |
| Training Load = 122 |
|
|
| Monday, 6/1/2009 |
Training Time = None |
| Evening |
Recovery
|
Drove to the gym but decide I was exhausted. I headed home. |
|
|
Total Training Time = 8:57
Total Quality Time = 1:31
Total Training Load = 863
|
