Ironman Coeur d Alene 2006: Training Diary

Thursday pm:
Summary: Swim 2000 (70 min) Run 2.75 (22 min) Weights (30 min)

Swim 2000: 300 wu 4:40
8 Drills, 100 each: balance/ balance with side roll/balance with 360 roll/side drill arm extended/ adv. slide and glide/zipper-finger drag/one arm/fist-free

Then 10X25 under 20sec with 20s rest
Then 3 sets of 6X25: Each set = 2 with ankle strap/2 free/2 pull. 15-20s rest.
200 cd easy

Run: Treadmill, 8 min pace/0% grade
Right calf sore, 1/5 first 16 min, then 2/5 to 20 and 3/5 at 22 so I stopped the workout. HR ave 120, max 128.

Weights: 30 min: HR ave 94/max122
All 2 sets of 20:
single leg ham curl alternating with quad flexion: hams 25lb, quads 35 lb
inner thigh alt with outer thigh 65 lb
lunges with 45 lb bar
lat pull down 80 lb
straight-arm pull down 40 lbs (using lat pull bar)(anterior deltoids)
modified lat pull down (throw) 90 lb
Thigh flexions with twisting on dip bar 20, then 15(lower abs and high thigh flexors)

At home, wrapped ice bag tight on right calf 20 min. Then compressed with ace 1 hour.