Monday, March 3, 2008

Week Totals - Ironman Week 4

2/25/2008 - Off Day!
2/26/2008 - Swim 1,500m 5x100 (2:06, 2:03.11, 2:01.93, 2:03.11, 2:01.93); Run 1:00:00, 8 miles, 920 Calories (3 mile repeats 6:17, 6:22, 6:02)
2/27/2008 - Bike 1:09:22, 19.80 miles
2/28/2008 - Swim 2,500m straight swim 58:21.82 (200m split avg: 4:40.95 ), Run 30:13, 3.71 miles
2/29/2008 - Run 40:00, 5.46 miles; Bike 55:01, 14.71 miles
3/1/2008 - Bike 3:48:06, 62.55 miles
3/2/2008 - Swim 2,500m 5x200 free(3:58.83, 3:54.77, 3:51.69, 3:51.18, 3:58.40); Run - Trophy Series Race 3 miles - 19:23, 3.06 miles, 6:20/mile; Run 19:37 Cool Down, 1.99 miles

Total Distance:
Swim: 6,500 meters (4.06 miles)
Run: 22.22 miles
Bike: 97.06 miles

I had another great week. The bike miles went up because of my long saturday ride. I had two good 3 miles (time trial like runs). One was 18:43 and the other was 19:23. The first one was on a treadmill and the second was on snow.

The 2,500m straight swim was a great workout because it gave me a great idea where I am at and what I need to work on. I was satisfied with my average 200m split at 4:40.95. This will improve once I have my wetsuit on.

My Saturday long bike ride was probably too long. I was only supposed to go out for an hour, but ended up at 3:48. It was a nice day. I met Nicole at church afterwards. I got two flat tires at the very end. Hint: Never ride on sidewalks!! I averaged 16.4mph for the entire ride. My max speed was 41.8mph.

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