Have a look at my week in review.
My recovery week. Better inflated tires meant my biking speed went up without much increase in effort.
July 23: Long Run
July 24: Short Run
July 25: Bike
July 26: Bike
July 27: Bike / Run
July 28: Long Run
Wednesday, July 29, 2020
Week 21: July 23, 2020
Have a look at my week in review.
My recovery week. Better inflated tires meant my biking speed went up without much increase in effort.
July 23: Long Run
July 24: Short Run
July 25: Bike
July 26: Bike
July 27: Bike / Run
July 28: Long Run
Tuesday, July 21, 2020
Week 20: July 16, 2020
Have a look at my week in review.
VR15 this week. I made some further progress -- so it's a good week. (10K is still a looooong run for me.)
July 16: Long Run
July 17: VR 15 - Short
July 18: VR 15 - Bike
July 19: VR 15 - Long
July 20: Bike
July 21: Bike / Run
Monday, July 20, 2020
Ironman VR15 - Completed
Completed VR15, a 5150 distance virtual race. I shaved off over 5 minutes from my previous best (bike & long run were my best; short run a little slower).
"1,016th out of 1,385 finishers and 240th out of 304 in your Age Group"
I've now done 8 Ironman Virtual Races -- five 5150 distance; three sprint distance. Next week is a 70.3 distance, so I'm resting & treating it as a recovery week.
"1,016th out of 1,385 finishers and 240th out of 304 in your Age Group"
I've now done 8 Ironman Virtual Races -- five 5150 distance; three sprint distance. Next week is a 70.3 distance, so I'm resting & treating it as a recovery week.
Wednesday, July 15, 2020
Week 19: July 9, 2020
Have a look at my week in review.
I'm pretty happy with my VR14 result. A good distance for me and my times were better than my previous.
July 9: Long Run
July 10: VR14 - Short
July 11: VR14 - Bike
July 12: VR14 - Long
July 13: Long Bike
July 14: Bike / Run
Sunday, July 12, 2020
Ironman VR 14 - Complete
VR 14 was a sprint distance virtual race. I was happy with my results. My fastest sprint distance thus far!
"With your 1:27:22, you finished 1,152nd out of 1,874 finishers and 248nd out of 398 in your Age Group."
"With your 1:27:22, you finished 1,152nd out of 1,874 finishers and 248nd out of 398 in your Age Group."
Tuesday, July 7, 2020
Week 18: July 2, 2020
Have a look at my week in review.
Completed my longest ride (on July 4th). A good week--but tough. (I was sore Sunday/Monday...) Next week begins my new training cycle (based on completing Ironman VR races).
July 2: Intervals
July 3: Long Run
July 4: 60K Bike
July 5: 20M Bike
July 6: 5K
July 7: Bike/Run
Friday, July 3, 2020
Ironman VR 14-21
The schedule for Ironman VR 14 through 21 has been posted. Nice! I intend to integrate the challenger division races into my training since I expect to run/bike outdoors. (From the Ironman email: "Challenger Division times will be monitored and athletes are required to complete their activities outdoors or on the ROUVY platform to regulate competition.")
Weeks of an Ironman 70.3, I will not compete and use as a recovery week.
Here's my initial plan. Trying to go easiest of Olympic distance weeks as the 10K is a tough distance for me.
My weekly reports will show my non-VR plan on the top, and my actual activity on the bottom.
Sprint Distance
- VR Short Run - will replace my intervals. Run without a BPM cap.
- VR Long Run - will replace my 5K run. Half race at 135 BPM cap; Half race at ~148 BPM cap; Last 0.3 miles uncapped.
- VR Bike - will replace one of my long bikes.
- Additional days:
- Bike / Run - plan to use 60-minute bike / 30-minute run.
- Overrun - plan to run shorter of 47 minutes (or 4.2 miles) at 135 BPM cap.
- Other Bike - bike 28-31 miles.
Olympic Distance
- VR Short Run - will replace my intervals. Run without a BPM cap.
- VR Long Run - will replace my overun. Half race at 135 BPM cap; Half race at ~148 BPM cap; Last 0.3 miles uncapped.
- VR Bike - will replace one of my long bikes.
- Additional days:
- Bike / Run - plan to use 45-minute bike / 23-minute run. (Reduced from sprint week to give my body a break. May reduce more if needed)
- Run - plan to run shorter of 47 minutes (or 4.2 miles) at 135 BPM cap.
- Other Bike - bike 17.5-22 miles. (Reduced from sprint week to give my body a break. May reduce more if needed)
Recovery Week
- Short Run - intervals - 10 minutes warm-up; 10 minutes intervals (30 seconds fast; 30 seconds walking)
- Long Runs - two 5Ks; BPM capped at 135
- Bike / Run - target 45-minute bike / 23-minute run
- Bikes - target two bike trips of 17.5-22 miles each
Wednesday, July 1, 2020
Week 17: June 25, 2020
Have a look at my week in review.
Completed VR13 this week -- and the results were something I was happy with.
June 25: 5K
June 26: VR 13 - Short
June 27: VR 13 - Bike
June 28: VR 13 - Long
June 29: Bike
June 30: Bike / Run
Subscribe to:
Comments (Atom)