MARKAMURKA

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Ironman training log Week 2 & 3 (Sept 6-19)

Sunday, September 19, 2010

I'm so slow on the bike that no one rides with me from the tri club, not even 50+ ladies...
Also most people laugh at my Ironman training, they seem to think I'll never manage it. They mean NEVER, not just not at my first attempt. Not nice.
My hubby found somebody who actually told me it was possible, just hard work.
He even helped me with the clipless. Great.

Week 2 (Sept 6-12):

run: 2x 20 min brick
swim: 3h
cycle: 6h (3h+ 64km at 18.7 kph SLOW (HR: 150), 30min 22.4kph, 30min 26kph at PP /wS, 1h 1leg and spin drills /wS AND I'M ON CLIPLESS, WOW)
stretching, yoga: 1h & after exercises
ST: 0
sleep: 5,6,7,6,6,6,6.5 - not too much
rest HR: 62

I need to sort out my gears!!!!

Week 3 (Sept 13-19):

run: 2h slow HR 157 and 2x 20 min brick
swim: 4.5h (I try to speed up my turnover as it's too slow, my stroke rate is very low, and need to work on my nonexistent kick - from the hips)
cycle: 2h 45 min (45min at 28.3kph at PP w OTR - HR 153, 1h wS on the roads at 25.2kph, 1h at PP at 25kph)
stretch, yoga: after exe
ST: some core
sleep: 5,6,6,4,6,6,6

my gears, again, oh, no! I spend quite a lot of money on services!
This wasn't a problem with my old road bike which I bought from my first earnings at the age of 13 and was the cheapest possible, never serviced, still never let me down. It's still excellent when I get to it, it's just several hundred miles away....
Also bought trainer, floor pump and tri bar with off e-bay. Hmmm.

I decided to collect my best cycling efforts from week to week.
Hope I'll get at least till 160km/100m at 25kph in 6.5 h & 90km at 30kph in 3h.

Wk -1: 2h at 17 kph
Wk 0: 5h 38 min at 19 kph ( 103 km BHR)
Wk 1: 4h at 21.1 kph
Wk 2: 30 min at 26 kph PP,
Wk 3: 45min at 28.3 kph PP, 1h at 25.2 kph wS
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