Ironman Coeur d Alene 2006: Training Diary

Mon 1/2
Weight 173.2: Body fat 7.5%: Waking HR 46 bpm

Summary:

Bike 40 miles, 2:11
Swim 2k, 60 min
Run 6, 45 min

Put off weight routine until tuesday pm.

Bike on trainer 12 noon, 2:11. First 15 min 150W/95 rpm: HR ave = 88, Max = 98
Next 15 min 170W/95 rpm: HR ave= 90, max 98
Next 75 min 200W/90 rpm: HR ave 111, max 130
Next 15 min 180W/90-95 rpm: HR ave 110, max 128
Final 11 min 150W/95 rpm: HR ave 92, max 102

*at 1 hour 45 min, HR climbed above 130 so I backed down Watts to 180 for 15 min. Cooled down final 3 miles.

Bike Zone Summary: Entire ride in Zones 1 and 2

Lunch, then 3 hour break. Then went to gym

Swim: 300 wu in 4:40, then same drill routing as sunday 1/1
Then 12 X 50 in sets of 3: first pull (w/ buoy), next w/ ankle band, third free style. 50 yd cd breast stroke.

* After 2 sets (6 50's) I stopped at 25 mark to rest with the ankle band. Too tough to do the entire 50 with the ankle band and have decent balance.

Run: Treadmill (TM), 6 miles in 45 min
Mile 1 in 8 min pace HR ave 118, max 128
Mile 2 in 7:30 pace HR ave 131, max 135
Miles 3-4 in 7:00 pace HR ave 140, max 143
Miles 5-6 in 8 pace HR ave 129, max 135

Run Zone Summary
Zone 1 = 8:30 (19%)
Zone 2 = 22:30 (49%)
Zone 3 = 11:30 (25%)
Zone 4 = 3:05 (7%)

Take home message: Goal was to go 90 min on bike at 200W, without going over into zone 2: I couldn't do this so I backed off Watts to 180 with 15 min left.

On run, goal was to stay below anaerobic threshold (around 148), while slowly increasing HR higher into Zone 4 (Sub threshold). Spent majority of run in Zone 2 (Extensive Endurance) with was at the 7:30 pace miles, miles 2 and 8min pace for miles5-6: I again slowed to 8 pace because calf started to tighten up again. Pleased with run though. Stayed controlled thoughout and left my ego at home.