OK -- So we are officially publishing the goals for both of us for IronMan Arizona 2010 - November 21, 2010 (regardless of swim venue)........Here they are:
SET 1 - REALISTIC GOALS
GABE GLEN
Swim - 1:20 1:35
T1 - 0:10 0:10
Sub T - 1:30 1:45
Bike - 6:00 6:15
T2 - 0:15 0:15
Sub T2 - 6:15 6:30
Run - 5:00 4:30
TOTAL - 12:45 12:45
-------------------------------------------------------------------------------------------------------
SET 2 - STRETCH GOAL
GABE GLEN
Swim - 1:10 1:20
T1 - 0:10 0:10
Sub T - 1:20 1:30
Bike - 5:45 6::00
T2 - 0:15 0:15
Sub T2 - 6:00 6:15
Run - 4:45 4:00
TOTAL 12:05 11:45
--------------------------------------------------------------------------------------------------------
SET 3 - BAIL OUT GOAL (IF EVERYTHING JUST FALLS APART)
GABE GLEN
Swim - 1:40 1:50
T1 - 0:10 0:10
Sub T - 1:50 2:00
Bike - 6:45 6:45
T2 - 0:15 0:15
Sub T2 - 7:00 7:00
Run - 6:00 5:45
TOTAL: 14:50 14:45
********************************************************************************
Monday, August 30, 2010
Tuesday, August 3, 2010
IMAZ PUBLIC GOALS - GABE PHILLIPS
OK -- Here they are for all to see so its real and expectations are now set in stone....
3 Goals (Realistic- if things stick pretty much like training / Stretch - if everything goes really well / Bail Out -- if things go really bad).
3 Goals (Realistic- if things stick pretty much like training / Stretch - if everything goes really well / Bail Out -- if things go really bad).
REALISTIC GOAL:
Swim: 1:30 w/ T1
Bike: 6:15 w/ T2
Run: 5:00
Total Realistic: 12:45 for my First IronMan
***********************************************************************************
STRETCH GOAL:
Swim: 1:20 w/ T1
Bike: 6:00 w/ T2
Run: 4:45
Total STRETCH: 12:05
***********************************************************************************BAIL OUT GOAL:
Swim: 1:50 w/ T1
Bike: 7:00 w/ T2
Run: 6:00
Total Bail Out: 14:50
***********************************************************************************
Week 22 Base 3 - Day 2
Well I've stopped apologizing for not posting as it is too difficult for me to keep up on work, school, training, and family life to post everyday....but I'm still going to try....
Today was cruise intervals @ 5:15am --- A 20 min Level 1 warm up, followed by 4 X 10 min Level 4-5a pushes followed by 11 min level 2 and 10 min level 1 cool down for a total of 1:30 total time and approx 28-30 miles. Today was back in the saddle again (the new saddle by ISM is the best thing ever)....the Ride on Saturday of 85 miles was smooth sailing except for the moisture in the saddle (as it was rainy and wet all day).
I am having difficulty getting to and staying at level 4 - 4.2 on these cruise intervals as I am really close to the end of the gears and don't have anymore to give to crank out a higher HR, maybe I will try using those last 2 gears and crank as hard as I can. I headed out down Lindsay to the middle of German and Queen creek back up to Pecos and out to Higley. then South to Riggs and then a u-turn back up to Higley back to Gilbert road and then up to Chandler to Val Vista, then basically back home....It was a good ride although my nutrition the past 2 days has been less than stellar and I can feel it. the Alkaline water is really helping I believe and I need to get ore from Joseph tonight.
Wed is Swim/Run -- Run @ 5:10am w/ Glen @ Lifetime in Gilbert for 1:02 (Fartlek Thresholds) 5 x 5min efforts at 4-5a with 3 min cool downs at level 2. Then 2300 meters in the pool w/ 800 easy, 4x50 drills, then the killer 12 x 100 meters @ level 4-5a with 20 sec rests....KILLER DAY !!!!
Thursday is back to Las Sendas for the hills 1:24 6x this week solo as Glen is heading to Pine top for the weekend...
Friday is 1:15 run level 2-3 flat to rolling
Saturday is 5:00 in the saddle -- I am expecting 90+ miles -- anyone want to join me?
Sunday is long run but only 1:15 again level 2
More to come -- And I will post right after this the IMAZ Goals for Me...Glen to follow
Happy training !!!!!!!!!!!!!
Today was cruise intervals @ 5:15am --- A 20 min Level 1 warm up, followed by 4 X 10 min Level 4-5a pushes followed by 11 min level 2 and 10 min level 1 cool down for a total of 1:30 total time and approx 28-30 miles. Today was back in the saddle again (the new saddle by ISM is the best thing ever)....the Ride on Saturday of 85 miles was smooth sailing except for the moisture in the saddle (as it was rainy and wet all day).
I am having difficulty getting to and staying at level 4 - 4.2 on these cruise intervals as I am really close to the end of the gears and don't have anymore to give to crank out a higher HR, maybe I will try using those last 2 gears and crank as hard as I can. I headed out down Lindsay to the middle of German and Queen creek back up to Pecos and out to Higley. then South to Riggs and then a u-turn back up to Higley back to Gilbert road and then up to Chandler to Val Vista, then basically back home....It was a good ride although my nutrition the past 2 days has been less than stellar and I can feel it. the Alkaline water is really helping I believe and I need to get ore from Joseph tonight.
Wed is Swim/Run -- Run @ 5:10am w/ Glen @ Lifetime in Gilbert for 1:02 (Fartlek Thresholds) 5 x 5min efforts at 4-5a with 3 min cool downs at level 2. Then 2300 meters in the pool w/ 800 easy, 4x50 drills, then the killer 12 x 100 meters @ level 4-5a with 20 sec rests....KILLER DAY !!!!
Thursday is back to Las Sendas for the hills 1:24 6x this week solo as Glen is heading to Pine top for the weekend...
Friday is 1:15 run level 2-3 flat to rolling
Saturday is 5:00 in the saddle -- I am expecting 90+ miles -- anyone want to join me?
Sunday is long run but only 1:15 again level 2
More to come -- And I will post right after this the IMAZ Goals for Me...Glen to follow
Happy training !!!!!!!!!!!!!
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