Hi friends! Happy Monday!
Here is Daniel’s Ironman 70.3 Augusta training weekly recap. He has been training since the beginning of May (i.e., that’s when he started biking), but we just started “officially” documenting it here last week. He had a solid running base when he started, so adding in a few rides each week has really been the only difference so far. He has done one triathlon before (a sprint tri) and this will be his first half Ironman.
Monday: 5 mile run (7:56 pace)
Tuesday: 5 mile run (8:05 pace)
Wednesday: 1 mi. WU, 8 X 400 w/ 200 float, 1 mi. CD
This is Daniel’s favorite track workout! However, we just discovered this week that he has neglected to properly count the distance to make the workout a 5K instead of just 3 miles. I won’t say that we had a heated discussion about this at 5 a.m. Wednesday morning, but we definitely had a discussion (he also gave me permission to include this in the recap in case you were wondering :)). Haha.
He crushed me on the 200 splits (which I mentioned in my previous post). Here is the data from his workout:
400 splits were 1:28, 1:26, 1:26, 1:26, 1:27, 1:26, 1:26, 1:26
200 splits were 51, 53, 52, 49, 51, 50, 50, 45
The 400s are supposed to be run at close to 5K goal pace and the 200s are supposed to be run at about 1 minute over 5K goal pace. He finished with 18:00 for 3 miles. The workout is supposed to be a 5K, but we were still negotiating this by the time he finished up his run.
Thursday: 5 mile run (8:45 pace)
Thursday was supposed to be a brick day, but after Wednesday’s track workout, a few extra minutes of sleep won over getting up earlier than usual to bike.
Friday: Brick Workout! 19 mile bike (19.0 mph) + 3.5 mile run (7:35 pace)
Friday morning we had a cooler morning, which made for an enjoyable ride (per Daniel). He then met us at the track to get a few miles in with us as we finished up our workouts.
Saturday: 14 mile run (7:35 pace)
Saturday was the typical long run + breakfast combo. They kept the pace pretty consistent throughout the run and it got a little toasty towards the end.
Sunday: Brick Workout! 36 mile bike (19.9 mph) + 5 mile run (7:19 pace)
Daniel met with a new group Sunday morning to ride (photo cred: Mary Trufant). He enjoyed the company! The group did close to 50 miles total. Daniel did 36 miles with them and got a run in afterwards to finish out the week with a strong brick workout.
His race is September 24th! So only 9,158,400 seconds, 152,640 minutes, 2544 hours, 106 days, 15 weeks or 3.5 months away!