Week #16 - (7.0 hrs)
Week of 02/26: (17 weeks until Ironman CDA)
Monday: Workout #1: 1500 yrds: 500 warm up with drills + 1000 yrd time trial (19:15)
Tuesday: Off Rest day
Wednesday: Workout #1: 30 minute Bike TT (CP 30) with 20 min warm up and 10 min cool down.
Thursday: Off Rest day
Friday: Workout #1: 3 mile Run
Saturday: Workout #1: 35 mile easy ride + 3 mi transition Run.
Sunday: 20K Time Trial Race at Piru California.
Monday, February 26, 2007
Wednesday, February 21, 2007
Week #15 - Workouts
Week #15 - (13.0 hrs)
Week of 02/019: (18 weeks until Ironman CDA)
Monday: Off - Pool was closed due to the Presidents Holiday and I still needed to recover a bit from my 85 mile bike ride I did last Saturday.
Tuesday: Workout #1: 20 mile Run
Wednesday: Work out #1: 2000 yrd Swim - Swim Golf
Thursday: Workout #1: 20 mile bike on the compu-trainer with spin ups
Friday: Workout #1: 2000 yard swim
Saturday: Workout #1: 60 - 70 mile long flat bike in Aero position + 6 mi transition Run.
Sunday: Off - Family Day
Week of 02/019: (18 weeks until Ironman CDA)
Monday: Off - Pool was closed due to the Presidents Holiday and I still needed to recover a bit from my 85 mile bike ride I did last Saturday.
Tuesday: Workout #1: 20 mile Run
Wednesday: Work out #1: 2000 yrd Swim - Swim Golf
Thursday: Workout #1: 20 mile bike on the compu-trainer with spin ups
Friday: Workout #1: 2000 yard swim
Saturday: Workout #1: 60 - 70 mile long flat bike in Aero position + 6 mi transition Run.
Sunday: Off - Family Day
Tuesday, February 13, 2007
Weel #14 - Workouts
Week #14 - (12.5 hrs)
Week of 02/12: (19 weeks until Ironman CDA)
Monday: Workout #1: 1 Hour of Weights and Stretching. I have the beginning of a cold and don't want to over due it. My goals is stay healthy enough to effectively complete my two Key workouts. (3600 yard swim on Thursday and my 85 mile long bike on Saturday.)
Tuesday: Work out #1: 3 mile drill run (I want to work on my run frequency this week. Three relatively short runs is preparation for next Mondays 18 mile endurance run).
Wednesday: Workout #1: 20 mile bike on the compu-trainer
Thursday: Workout #1: 3600 yard swim
Friday: Workout #1: 5 mile run
Saturday: Workout #1: 85 mile long flat bike from Santa Clarita to Ventura and back + 2 mi transition Run.
Week of 02/12: (19 weeks until Ironman CDA)
Monday: Workout #1: 1 Hour of Weights and Stretching. I have the beginning of a cold and don't want to over due it. My goals is stay healthy enough to effectively complete my two Key workouts. (3600 yard swim on Thursday and my 85 mile long bike on Saturday.)
Tuesday: Work out #1: 3 mile drill run (I want to work on my run frequency this week. Three relatively short runs is preparation for next Mondays 18 mile endurance run).
Wednesday: Workout #1: 20 mile bike on the compu-trainer
Thursday: Workout #1: 3600 yard swim
Friday: Workout #1: 5 mile run
Saturday: Workout #1: 85 mile long flat bike from Santa Clarita to Ventura and back + 2 mi transition Run.
Tuesday, February 06, 2007
Week #13 - Workouts
Week #13 - (12.0 hrs)
Week of 02/05: (20 weeks until Ironman CDA)
Monday: Workout #1: 9 mile Hill Run with baby stroller & 30lb daughter
Tuesday: Work out #1: 3400 yrd Swim
Wednesday: Workout #1: 5 mile Run
Thursday: Workout #1: 20 mile bike with spin ups
Friday: Took a rest day... felt tired today.
Saturday: Workout #1: 63 mile Hill Bike Ride (6706 ft of verticle Climb)+ 2 mi transition Run
We road through the valley and along Mulholland Drive before reaching the 8 1/2 mile Climb up Piuma.
After reaching the top of the Climb (3500ft overall at this point), we stopped for a few minutes to regroup. (That's me in the yellow wind breaker.)
In the back ground you can see Piuma as it switch backs long the mountain's face. Piuma has an average slope of 5 to 7 percent with sections of 10-12 percent. After we descended to Mulholland Drive, the others went back to the starting point in the Valley and I decided to do another 18 mile loop with an additional climb up Piuma.
The Total trip was 63 Miles and took 4 hrs - 52 min. Mostly a Zone 2 effort with moments in Zone 3 above (157 bmp). My Max Heart rate was 168bpm.
Overall, this ride had most verticle climbing that I've ever done. Even more than the "World toughest Half Triathlon which had approximately 5700 ft of climb over 56 miles. I climbed 6700 ft over this 63 mile course. My legs ached during the last 10 miles of flat road as I returned to the valley and the starting point.
Sunday: Day Off - I think I feel a cold coming on... lets hope not.
Week of 02/05: (20 weeks until Ironman CDA)
Monday: Workout #1: 9 mile Hill Run with baby stroller & 30lb daughter
Tuesday: Work out #1: 3400 yrd Swim
Wednesday: Workout #1: 5 mile Run
Thursday: Workout #1: 20 mile bike with spin ups
Friday: Took a rest day... felt tired today.
Saturday: Workout #1: 63 mile Hill Bike Ride (6706 ft of verticle Climb)+ 2 mi transition Run
We road through the valley and along Mulholland Drive before reaching the 8 1/2 mile Climb up Piuma.
After reaching the top of the Climb (3500ft overall at this point), we stopped for a few minutes to regroup. (That's me in the yellow wind breaker.)
In the back ground you can see Piuma as it switch backs long the mountain's face. Piuma has an average slope of 5 to 7 percent with sections of 10-12 percent. After we descended to Mulholland Drive, the others went back to the starting point in the Valley and I decided to do another 18 mile loop with an additional climb up Piuma.
The Total trip was 63 Miles and took 4 hrs - 52 min. Mostly a Zone 2 effort with moments in Zone 3 above (157 bmp). My Max Heart rate was 168bpm.
Overall, this ride had most verticle climbing that I've ever done. Even more than the "World toughest Half Triathlon which had approximately 5700 ft of climb over 56 miles. I climbed 6700 ft over this 63 mile course. My legs ached during the last 10 miles of flat road as I returned to the valley and the starting point.
Sunday: Day Off - I think I feel a cold coming on... lets hope not.
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