Ironman Coeur d Alene 2006: Training Diary

Sat 2/4

Summary: Run 13 on fairmont, 1:45. Then to pool and swim 3500, 1:18

Run: Felt ok today. Legs a little fatigued but handled run fine. Zone 1 for first 6.5 miles, then Zone 2 for 3.5, back to Zone 1 final 3.

First loop (3.5 miles) with Ann, 8:45 pace Hr ave 93, mx 123
Second loop 7:30 pace, HR ave 120, mx 126
Third loop 7:15 pace, HR ave131, mx 139
2.5 mile cd with Ann, 8:30 pace. HR ave 114, mx 120

Zone Summary:
Zone 1 = 68% (1:13)
Zone 2 = 26% (28')
Zone 3 = 1.2% (1'20")
Zone 0 (HR less than 85) 5% (5')

* Felt pretty good on run. Legs "pleasantly fatigued". Cool down felt good. oOlding 7:15 pace not that easy, although could have gone faster. Goal was zone 2, not above.

Swim: 3500: 500 wu pull 8:15, then 600 of drills. 100 each of 4 balance, then 50yd each of 4 stroke.
Set 1 = 16 X 100/30 alternate each 4 free and pull. free in 1:23, pull in 1:28 ave
Set 1 = 16 X 50/1min cycle: alt each 4 free and pull buoy+ankle strap.

Felt pretty good. More balanced. Breathing every third on the 100's almost all the time now.