Ironman Lake Tahoe - Week 21

Monday:  Strength 1:00 (SM)
=> Hike 1:20 

Tuesday: Swim 1:00 E(speed)
               Run :30 E2
=> Run :50
      Swim :40 (37 minute mile)

Wednesday:  Bike 1:30 M1(40-50)

Thursday: Swim 1:15 E2
                 Run :30 E1
=> Bike :45 (1 time 4 miles up snowbowl)

Friday: Bike :30 S1

Saturday: Swim 1:30 E3
                Brick: 1:00/1:30 -- switch
=> Run :10

Sunday:   Mountain Man Half Ironman
=> Race: 6:45

Plan time:  14:45
Total time:  10:50

Start Weight: 218.0 24.1
End Weight:  218.6 23.0

Ironman Lake Tahoe - Week 20

Monday:       off
Tuesday:       off
Wednesday:  Run :50
Thursday:     Run :30
Friday:          Bike 1:15
Saturday:      Run :30 
                     Bike 1:45 (snowbowl)
Sunday:        Bike 2:00 (lake mary)

Total Time:   6:50

End weight:  218.0 24.1

Ironman Lake Tahoe - Week 19

Mon:   Strength SM 1:00
=>  Bike 1:30 with accelerations

Tue:     Swim 1:15 E (form)
            Run 1:00  M2 (3Z)  (3-5x6' Zone 3, 2' rest)

=>  Run 1:30

Wed:    Bike 1:30 E2
=>  

Thu:     Swim 1:15  E2
             Run :30 S2  - several :20-:30 pick ups
=>  Bike 3:00 (snowbowl repeats)

Fri:     Bike 1:30 S4  (mostly zone 1-2, with a few 10-20 second accelerations)
=>  Hike 1:30

Sat:      Swim 1:30 E3
            Run    2:30 E2
=>  Mountain Bike 1:30

Sun:     Bike 5:00  E3
=> 

Plan Time:  17:00

Total Time:   3:00

Start Weight: 
End Weight:  221.8 26.2