Week 7 (Jan 23-29)

Monday:

Strength workout.

Swim workout - 2300 m ; 58:00 ; 2:12 pace

Tuesday:

Bike - 25.50 km ; 1:00:02; 25.5 km/hr

Run - 4.48 km ; 33:31 ; 7:28 pace

Hockey

Wednesday:

Swim - 2200 m ; 58:14 ; 2:17 pace

Bike - 26.20 km ; 55:00 ; 28.6 km/hr

Thursday:

Swim - 1800 m ; 44:44 ; 2:09 pace

Run - 7.49 km ; 50:03 ; 6:41 pace

Friday:

Strength workout

Saturday:

Life got in the way. This bike is moved to Monday just so I don't loose on the 2 hour training.
I did get out today and went for an 8 km snowshoe in the forest!

Sunday:

Reffed a hockey game and caught up on homework and sleep. 

A Canadian Winter Wonderland

Totals: swim 6.3 km ; bike 51.7 km ; run 12 km

Week 6 (Jan 16-22)

Monday:

Run - 8.43 km ; 1:00:00 ; 7:07 pace. MAF TEST 3 mile : 31:34.2 ; 5 km : 32:47.8

Strength workout.

Swim workout - 2425 m ; 1:03:18 ; 2:12 pace

Tuesday:

Bike - 32.70 km ; 1:10:00 ; 28.0 km/hr

Wednesday:

Swim - 2225 m ; 56:20 ; 2:07 pace

Reffed a hockey game as well

Thursday:

Swim - 2375 m ; 1:00:44 ; 2:16 pace

Run - 7.00 km ; 48:55 ; 6:59 pace

Friday:

Strength workout

Saturday:

Bike - 53:50 km ; 1:50:51 ; 29.0 km/hr. Target, 15 km: 28:09.2 ; 28:44.2 ; 28:59.2

Sunday:

Reffed three hockey games so no workouts.

Totals: swim 7.03 km ; bike 86.2 km ; run 15.4 km

Week 5 (Jan 9-15)

I've decided I'm going to keep this blog updated weekly. It's just a lot to try and get every day updated. I believe a weekly overview may be better as well

Monday:

Strength workout - Steadily increasing weights to try and find that sweet spot in the 12-15 range.

Swim workout - 2175 m ; 55:22 ; 2:08 pace

Tuesday:

Bike - 39.40 km ; 1:21:20 ; 29.1 km/hr

Run - 4 km ; 30:01 ; 7:30 pace

Wednesday:

Bike - 28.40 km ; 1:05:01 ; 26.2 km/hr

Thursday:

Swim - 2275 m ; 54:54 ; 2:14 pace

Run - 5.31 km ; 40:14 ; 7:35 pace

Friday:
Weekend is going to be busy, so moved my Saturday to today as well

Strength workout

Bike - 59.10 km ; 2:17:53 ; 25.7 km/hr

Run - 3.92 km ; 30:02 ; 7:40 pace

Saturday and Sunday were busy. Sunday's run was done in week 6

Totals: Swim 4.45 km ; bike 127 km ; run 13.2 km

Week 4 - Tuesday 3/1/17

Early mornings are taking a toll on me. I'm exhausted come 8:00 PM. Just something to deal with. Today was a nice long bike, with a short tempo run afterwards. Contemplating going keto for the ironman, thought I'll use the next month or so to do some research.

Bike:

WARM UP

15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)

MAIN SET

This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.

4 x 8:00 @75% w/2:00 recovery @60% after each

COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.

Distance: 31.5 km ; Time: 1:10:01 ; Cal: 619

Avg speed: 27.0 km/hr ; Avg HR: 121 ; Max HR: 167

Avg cadence: 89 ; Max cadence: 118

Run:

This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no Time

Distance covered: 3.52

Avg pace: 7:02 min/km ; Best pace: 6:23

Avg HR: 130 ; Max HR: 138

Avg cadence: 153 ; Max cadence: 171

Avg stride: 0.95m ; Avg vertical ratio: 8.0% ; Avg vertical oscillation: 7.5 cm

Avg GC time balance 50.6%L/49.4%R ; Avg GCT: 335 ms

Calories: 293

Tomorrow brings a bike with some isolated leg training and a steady ride. 

T

Week 4 - Monday 2/1/17

Today was just weights and a swim. It was productive. I hit PRs on a few things, but my greatest achievement was hitting 443 lbs on leg press 2x15. Still trying to increase my squats though. It's slacking.

Swim:

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- the 2nd swim should be faster than the 1st, at around 75-80% intensity

MAIN SET

4 x 300 w/20 sec rest after each

-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)

(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)

COOL DOWN

100 easy, holding perfect technique

Distance: 2.1 km ; Time: 57:03 ; Cal: 418

Pace: 2:19 min/100m ; SWOLF: 48

T

Week 3 - Sunday January 1, 2017

Happy New Year All,

Got my long steady run in today after work. It was exhausting being awake and functional today. Will definitely be catching up on sleep, tomorrow night. Today was a great day, just had family dinner after work & gym for the New Year. Somehow I have resisted the urge to drink any alcohol since pre season training has started (that's 3 weeks!) Eve through the holidays! Not that I was an alcoholic, but that's an accomplishment.

RUN 0:50

This is a gentle, relaxing run done at very low intensity throughout. Your HR

intensity should never exceed 75%, and should be held closer to 65%.

Distance covered: 7.22 km

Avg pace: 6:42 min/km ; Best pace: 5:24

Avg HR: 138 ; Max HR: 153

Avg cadence: 153 ; Max cadence: 175

Avg stride: 0.93m ; Avg vertical ratio: 0% ; Avg vertical oscillation: 0 cm

Avg GC time balance 0%L/0%R ; Avg GCT: 0 ms

Calories: 646

BIKE 0:35

Use this as a "cool down" spin in your small chain ring, beginning @75%

intensity after the run, and gradually coming down to 60% by the end.

You should feel invigorated at the end of your first "real" week!

Distance: 8.6 km ; Time: 20:01 ; Cal: 36

Avg speed: 25.8 km/hr ; Avg HR: 106 ; Max HR: 116

Avg cadence: 86 ; Max cadence: 104

Another great day in the bag. Until tomorrow,

T