This is my training log from Feb 1, 2009 to July 26, 2009. Ironman USA - Lake Placid New York.

Saturday, May 23, 2009

Saturday Brick

The plan called for a 2:15 bike followed by a 1:15 run.

The bike was tough. I guess two Rum and Cokes and a chocolate bar for supper really didn't help me out with stored carbs very well. The workout was 3 times 15 minute zone 2 and 30 minute zone 3. I punched in my new and improved zones, and I always punch in the top figure for whatever zone I'm supposed to be in. Those zone 3's got tough. I really wish I'd done that ride outside too. I'd had lost of opportunity, but opted for the Computrainer. I got them done though, with buckets of sweat under the bike when I was done! The bike stats were an average wattage of 139, 27.3kph and a low cadence of 78.

The run went OK - I did a 12k loop from the house around town. It wasn't particularly hilly. I really didn't push a lot. 20 minutes zone 2, 25 minutes low zone 3, 20 minutes high zone 3. The 12.25k took exactly 1:15. I averaged a 6:15 pace at a 131 heart rate. 128 is the top of zone 2, 138 is top of zone 3.

It was nice to be done. I guess I blew it a bit with hydration though. My weight was 169.9 when I started and 168.4 when I was all done, even after the bottle of E-Mend!
Great to see the scales down where I want to be , for the first time in 2 years. I think was 168 when I did Ironman 2 years ago. I'd like to be there again for this years race. I'd been pushing the mid 180's for a while not so long ago.


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