Journey to 140.6 – Week 6

Week 6 to Ironman Canada

daily mile week6

Here was my training plan from my awesome coach, Daryl, this week (plus what I actually did):

Monday, February 4th – REST – 

(Since I did my Monday swim on Sunday (see week 5) — I had myself a rest day!! YAY!!  A great night to spend with the family!)

Tuesday, February 5th – BIKE/RUN

1:00:00 Big Gear Bike:  Warm Up with 10 minutes Easy cycling, 5min steady, 5min easy. (5x) 4 min Big Gear (70-80 rpm), Mod-hard effort on 2 min Recovery 10 min Easy.

30:00 Steady Hill Sprint Run:  Steady effort run with 3-4x10sec hill sprints, walk back recoveries. Focus on quick hands an feet, lifting the knees aggressively, not pushing off.

bike run brick

(Great set pushing big gear around 81 RPMs – could have gone to harder gear.  Quick easy run off bike — treadmill.  After 15 min, did 4 x 10 sec hill sprints at 8% incline (about a 7:10 pace). 3.57 miles for an average pace of 8:24)

Wednesday, February 6th – SWIM –

CSS 12 x 100s:  4×100 WU, 12×100 at CSS pace with 10sec recovery, 4×100 CD.


Nothing better than wearing comfy sweats post swim!

(2000 yards — booyah!  Was aiming for 45 minutes, but it took me 49 minutes.  My sets for each 100 were around 2:15-2:20.  Would like to get this down.

Thursday, February 7th – BIKE/RUN –

1:00:00 Bike Ride: 10min WU, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy spin.

30:00 Steady Transition Run: Run off the bike for 30 minutes Easy and relaxed.

bike run brick

(Great bike workout.  Hard!  I was thoroughly soaked. Quick run off bike – felt good! 3.71 miles for an average pace of 8:05.  A few planks afterwards for dessert!)

Friday, February 8th – LONG RUN –

Progress to Steady 90:00 run:  Based on duration, split the run into thirds: ***Easy effort for first third ***Steady effort second third ***Hold your Steady pace in final third, effort may increase a bit Always start at an effort that leaves you room to finish strong. This is an endurance session, keep the effort comfortably aerobic at all times. Practicing Run:Walk Technique is highly recommended.

F3 shirt


Sporting my F3 tech shirt!  Get one here!




Ran in my new Brooks PureFlows.  Love them!! 

(The best thing about this run was the location!  I love running in Bellingham.  I felt good starting off, but then lost my mojo as I was just pooped — nonetheless, I pushed through.  Two reasons for feeling poopy – not enough pre-run fuel and the brick from yesterday was late at night, so not much rest in between workouts.  Here were my splits:: 8:36, 8:16, 8:13, 8:20, 8:24, 8:11, 8:09, 8:46, 8:14, 8:15, 8:06 — Ended up just a titch long with 1:31:29 – 11.00 miles total for an average pace of 8:19)

Saturday, February 9th – SWIM – WORK!

4×300 on 20s rest. Easy, steady, tempo, easy.

(BOO!! First missed workout!!  I was so looking forward to this swim too!  I got called into work at 3 am and worked ALL day.  Had a two hour nap in the middle of the day, went back to work and came home at 11:45 pm.  Yeah — so literally, no time for swimming.)

Sunday, February 10th – LONG BIKE/RUN –

3:00:00 Strength Ride: Ride as 30min easy, then steady riding with mod hard tempo climbs

30:00 Run: Run off the bike for 30 minutes Easy and relaxed.

me and roxie riding


me and rox riding




protein shake


Post Ride/Run Fuel:  

Chocolate Protein Smoothie ~

two bananas; almond milk; almond butter and Bioplex Chocolate Whey Isolate Protein.  Yummy!

(Awesome outdoor ride with Roxie and her husband Rusty!  I rode to their house, which is a little over 2 miles away from mine and off we went.  It was gorgeous out today, but still rather chilly, so I dressed warm.  We rode 45 miles in 2 hours and 40 min, so I made up the difference by my ride to and from their house.  I went a little longer on my return trip which gave me a total of 50.5 miles overall.  Yippee!  My furtherest ride this year!!  Then off I went for a quick run.  Legs felt a bit heavy and I felt like I was going rather slow, but when I looked down at my watch, I was doing an 8 min pace.  What?  Ok, I’ll take it!  3.8 miles in 30 minutes for an average pace of 7:54.  Splits: 8:03, 7:52, 7:41, 7:38)

Overall Training Hours completed for Week Six: 8 hours 53 minutes

22.08 miles of running

86.5 miles of biking (estimate)

1.13 miles of swimming


6 thoughts on “Journey to 140.6 – Week 6

  1. Unsolicited Advice Monday – About your “pooped” Friday. How disciplined are you about post workout re-fuelling? Smart people tell me you have a window of 30-45 minutes post-workout to restore your muscle glycogen stores. If the smoothie was post Thursday workout I will be quiet now. Great effort all week! Don’t beat yourself up about missing Saturday.

    1. Great advice Tom!! I always try and refuel right afterwards like I did on Sunday — but I know I did not do this late Thursday after my brick. Then hit my long run with a mere banana on board. Shame on me! I know better. 🙂

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s