Week #12 - Recovery Week Workouts

Week #12 - (8.5 hrs)
Week of 01/29: (21 weeks until Ironman CDA)

Monday: Workout #1: 2000 yrd swim with drills, Workout #2: 3 mile Run with drills
Tuesday: Work out #1: 45 min easy bike
Wednesday: Workout #1: 3 mile Run with 1 mile time trial in the middle
Thursday: Workout #1: 45 min easy bike
Friday: Workout #1: 1500 yrd swim (500 yrd warmup/drills + 1000 yrd TT) + ME (Gym)
Saturday: Workout #1: 40 mile Bike + 2 mi transition Run
Sunday: Off

Week #11 - Proposed Workouts

Week #11 - (13.0 hrs)
Week of 01/21: (22 weeks until Ironman CDA)

Monday: Workout #1: 2000 yrd swim with drills, Workout #2: 16 mile Run

The 2000 yard swim was a bit of a rush. I jumped into the pool at 8:20 am and only had 40 minutes to finish my workout before the Aqua-Super-Sizers would took over the pool. If you are not done by 9:00am on the nose the students will come into your lane and take down the lane markers as you are swimming. They don't mess around. Their pool time is their pool time. I don't know if you have ever seen these classes in session but the pool gets rock-in. It actually turns into rough water conditions from the up and down motion of all their bodies. I often wonder if they world let me test these indoor ocean conditions for practice.


The 16 mile run went GREAT! The weather was sunny and 60 degrees with only light wind. I ran 16 nine minute miles and walked a minute in-between each mile. I took two five minute re-fueling breaks to refill my bottles and Gu flask. The total time of the run with walks and breaks turn out to be 2 hrs - 51 minutes. No cramping... and nutrition went great.

Afterwards, my legs felt great. I kept the entire run with-in zone 2 (120 - 140 bpm).

Tuesday: Family Night
Wednesday: Workout #1: 3200 yrd Swim, Workout #2: ME Week 4
Thursday: Workout #1: 20 mi Bike - (85-95 rpm with a few 3 minute Z3 pickups)
Friday: Workout #1: 5 mile Run with drills
Saturday: Workout #1: 60 mile Bike + 3 mi transition Run
SunDay: Off

Week #10 - Workouts

Week #10 - (12.5 hrs)
Week of 01/15: (23 weeks until Ironman CDA)

Monday: Workout #1: 40 mile Bike Ride 20 mi flats + 20 mile hills (total ascent 3320 ft)
Tuesday: Workout #1: ME - Gym (AM)
Wednesday: Workout #1: 3000 yrd Swim
Thursday: Workout #1: 7 mile run (PM)
Friday: Day Off
Saturday: Workout #1: 75 mile Bike + 2 mi transition Run

Ride Distance: 75.5 miles, Total time out on ride: 6:05, Total rolling Time: 5:05, Total Elevation Climbed: 5137 ft, Average Speed: 14.8, Average Watts: 150



Sunday: Day Off

Week #9 - Workouts

Base period #2

Week #9 - (10.5 hrs)
Week of 01/08: (24 weeks until Ironman CDA)

Monday: Workout #1: 9 mile Run (AM) & Workout #2: 2800 yrd swim (drills + swim) (AM)
Tuesday: Workout #1: ME - Gym (AM)
Wednesday: Workout #1: ME workout on Bike (PM) on Computrainer: 35 min warmup then five 3minute high intensity intervals (HR Zone upper 3 to middle 4) with a minute of recovery riding inbetween.
Thursday: Brick Workout #1: 20 mile bike on Computrainer (140 Watt Ave) + 3.5 mile hill run right after.
Friday: Off- Family Issues
Saturday: Workout #1: Swim 2000 yrds
Sunday: Workout #1: 8.5 mile Run

Week #8 - Workouts

Base period #1

Week #8 - ( 8.0 hrs)
Week of 01/01/2007: (25 weeks until Ironman CDA)

Monday: Workout #1: 2600 yrd endurance swim (PM) + Workout #2: Gym - ME week #1
Tuesday: Workout #1: Off
Wednesday: Workout #1: Bike 30 min warm up + Test Power vs Heart Rate (VT) test on Computrainer (PM)
Thursday: Off
Friday: Workout #1: 3.0 mile warmup + Run Test on treadmill - (Speed vs. Heart Rate to determine VT)
Saturday: Workout #1: 53 mile Bike Valley loop with Mulholland + 1.5 mi transition Run
Sunday: Day Off

This was my recovery week eventhought the previous week was very light. I am trying to stick to my overall time schedule and volume increases. This will pick back up next week and I should be back to normal. As a side note... I am still feeling like I could be getting a cold. Maybe it is just nerves... My wife and two daughter have been sick for the last 2 week. I'm still health... we will see how next week turns out.

Week #7 - Workouts

Base period #1

Week #7 - ( 5.5 hrs)
Week of 12/25: (26 weeks until Ironman CDA)

Monday: Off - Christmas Day with family
Tuesday: Off - Watched my daughters while my Wife, Sister in-law & Mother went shopping.
Wednesday: Off - Travel day from Granite Bay to Home (L.A.)
Thursday: Workout #1: 14 mile run (PM) – Balboa Park (felt great no major soreness)
Friday: Workout #1: Off
Saturday: Workout #1: 42 mile Bike
Sunday: Day Off

This week was all out of wack... Christmas, travel days and travel jet lag. The workouts that I completed felt great! Next week is a scheduled recovery week.

Week #6 - Workouts

Base period #1

Week #6 - ( 9.25 hrs)
Week of 12/18: (27 weeks until Ironman CDA)

Monday: Workout #1: 5.0 mile (PM)
Tuesday: Workout #1: PW - GYM (PM) - Felt tired possible sick
Wednesday: Workout #1: Off - Still Tired ... decide to take rest day
Thursday: Workout #1: PW - Gym (PM) - still taking it easy worried about full blown cold.
Friday: Workout #1: 2400 yard Swim
Saturday: Travel day to Granite Bay, CA for X-mas with family
Sunday: Workout #1: 71 mile bike from Granite bay to Old Sacramento & back. (Legs started to ache at mile 60 but felt better on standing climbs.) Overall great ride dispite cold weather. 4hrs - 40 min

Overall I felt rundown and almost sick during the entire week. I decided to rest and not over stress my body to the point of catch a cold for sure. This seemed to work well. Hopefully the reduction in volume will not hurt me in the weeks to come.