58 Days Until IronMan Lake Placid – Training Report 05/28/11

Today’s workout brought to you courtesy of http://www.tricoach.info/

It’s been a crappy spring, and the weather just is not getting better. Over the last month we’ve been bringing my rides up in intensity and distance. The weather, well, wet and cold.

So of course when I set out today to complete the biggest single workout I have ever done, the weather was consistent. 180K bike through a rolling terrain followed up by a 10K run. My poor bike is going to need a total overhaul once this season is over.

Anyway, the route I chose can be viewed here  but had me leaving Jasper, heading to Smiths Falls, Perth, Wesport, Crosby, Delta, Athens, Greenbush, New Dublin, North Augusta, Merrickville and then onwards home. Those of you that know the Perth to Westport route, will recognize that it qualifies as “rolly”

Overall, I felt great, maintained a good consistent speed and came off the bike with some legs that still worked. ( I’ll get to that in a moment). The last 10K had me riding into a headwind, but it was the last portion of the ride so I just tried to keep that in mind. Total time was 6 hrs and 6 minutes. Total distance was 183K. It was a great training ride not only for the legs, but to practice nutrition. In total I took in about 2200 calories which included 5 bottles of sport drink and 2 smaller bottles of water.

When I got off my bike, I was looking for an excuse to not run. The reality is though, I felt good. My legs, although a little tired, still had juice left in them. The plan called for me to run 10K @ about a 5:00 min pace,\ which would be equivalent to the run at Timberman. The pace is actually must slower then I run now, but I figured it was representative of what I could expect. Not so.

I had no issues finding a good pace and was running a consistent 4:30-4:40 with a HR of about 164. I think, I could have gone faster but because of tomorrow’s workout, I pulled back slightly. The one challenge I had on the run was rolling my ankle at about 2.2K. My damn ankles.

I got myself rolling again but cut the run short at 8K…having a little tenderness in the ankle.

Overall, I am very satisfied with my effort today and the return. Totals training hours logged this week so far is 10.5, with another longer ride and run tomorrow.

Rating 1 ( horrible ) – 5 (Excellent)

Feeling – 4

Fatigue – 3

Effort – 4

Physical – 3

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