Ironman Lake Tahoe Training -- Week 10

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Weights :30
        Swim :40

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> Run :30
        Bike :10

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> nothing

Thursday - Swim 1:15 M
                - Run :30 E2
==> nothing

Friday - Bike 1:00 S1 (step ups)
==>run 1:00
       bike :30

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> swim :45 (1 mile)

Sunday - Bike 2:00 E2
==> weights+plyo :45
        bike :15

Total Time:     12:15
Actual Time:  5:05

Start Weight:  227.0 26.3
End Weight:  227.0 26.0

Ironman Lake Tahoe Training -- Week 9

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Run 1:10

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> nothing

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :30

        Bike 1:00

Thursday - Swim 1:15 M
                - Run :30 E2
==> weights :30

        Run :25

Friday - Bike 1:00 S1 (step ups)
==>

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==>

Sunday - Bike 2:00 E2
==> 1:00 ?

Total Time:     12:15
Actual Time:     4:35

Start Weight:  223.5 25.5
End Weight:   227.0 26.3

Ironman Lake Tahoe Training -- Week 8

Monday - Strength 1:00 MS: Maximum Strength
==> did hours of shoveling/planting/spreading bark

Tuesday - Run 1:00 S2 (pickups)
==> did nothing

Wednesday - Strength 1:00 MS
==> ran for 1:00

Thursday - Swim 1:00 T1b
10-20 minute warm up
3x300 with 30 second rest between sets (try for sets within 15 seconds of each other)
Average the times to calculate a 100m T1 pace
==> bike :30, run :30

Friday - Bike :30 S2 (single leg stuff)
==> nothing

Saturday - Swim 1:00 E(form)
               - Run 1:00 T1 (3)
warm up, then 3 miles just below threshold hr
==> golf

Sunday - Bike 1:00 T1 (5)
warm up, then 5 miles at just below threshold hr
==> swim :30

Total Time:    7:30
Actual Time:  2:30

Start Weight:  224.6 25.8
End Weight:   223.5 25.5

Week 7 Results

Monday - nothing
Tuesday -weights :45
Wednesday - bike :30

Thursday - weights :45
Friday - run :30

           - racquetball :30
Saturday -swimming :45
Sunday -yard work 2:00

Plan Time: 12:45
Actual Time:  5:45

Start Weight:  226.0 29.7
End Weight:  224.6 25.8 (switching to 'athlete' setting on scale)

Ironman Lake Tahoe Training - Week 7

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(form)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:15 E2
                - Run :30 E1
Friday - Bike 1:00 S1(step ups)
Saturday - Swim 1:15 E3
               - Run 1:30 E2
Sunday - Bike 2:00 E3