4 through 15 July 2008

Friday 7/4
Brick – road Bike Ride 1:12:06, Run ~67 min
All on Poinsettia Ave.
Bike - HR 154/130
Transition 4:19
32:14 – HR145/133
30:20 – HR151/142
5:41 – 155/145
Walk/cool down 9:11 – 133/111
Overall HR155/132; 1669 cal
Sunday 7/6
6:15am Swim 3600yd; road Bike Ride 1:05:45;
3,2,1 4 x 100IM on 1:50 - 129,127,127,126 50 ez 2 x 1000 Fr on 15:00 - 14:00 (703), 13:56 (7:00) 4 x 100 K w/fins on 1:30, alt 50 Fr, Fly 3 OverUnders on 1:15 50 ez
Bike - HR137/119; 590 cal
Monday 7/7
6:25am Exercise Bike (StarTrac) 60 min, 17:37 miles; lunch Run 5 miles, 52:16
5 min L8, L9
10 min L10, L11 5min L10, 10 min L11, L10
5 min L9
HR 130/110; 487 cal
Lunch run 5 mile 52:16
Plan – run fairly easily. Feeling fatigue from weekend
HR 170?/124
Tuesday 7/8
Up too late to do a swim workout. Waking HR 48-49 – a little high
Lunch run 4 miles, 38:59
Plan – warmup, run 4 x 3 minutes pushing pace with at least 3 min easy run recoveries, not pushing on the 2 short hills.
W/U 13:21 - HR137/118
3:04 – HR144/137
3:03 ez
302 – 148/142
408 ez
3:15 – 149/143
332 ez
3:09 – 151/147
2:23 ez
Overall HR 151/132
Wed 7/9
Exercise Bike (LifeFitness) 90 min
HR137/118; 871 cal
Thursday 11 July 2008
6:10am Swim 3550yd, 60 min; lunch Run 5 miles, 51:25
3,2,1
3 x 100 alt 50 P w/buoy, 50 S RI 10-15 – Ba, Br, Fr
5 x (1-2-4Fifty on :45/50) RIx30
#1 Fr – 119, 245, 39, 39, 39, 38
#2 Fr – 118, 243, 38, 38, 38, 37
#3 K w/fins – Fly, Fly, 50s Fr
#4 P w/buoy
#5 Fr – 117, 244, 37, 37, 37, 36
150SD
Lunch Run 5 miles, 51:25
No heart rate monitor
Friday is rest day.
Saturday 12 July 2008
Swim 3000yd, 54min; Exercise Bike; Treadmill run 5K 31:21
3,2,1
4 x 100IM on 1:50 -all 123
100 S
500 Fr on 7:30 – 6:51
5 x 100 Fr on 1:30 – 118, 18, 16, 16, 15; RIx 30
10 x 50 on :45 – 5 P w/buoy
Sunday 13 July 2008
No formal workout. Was a Swim Buddy for the Carlsbad Triathlon. Swam about 2000 m in the ocean. Also ran about ½ mile. Had a bike ride planned but flat tires sabotaged that.
Monday 14 July 2008
Exercise Bike 45 min; Treadmill 3.37 miles
2min L8, 5 min L9, L10
10 min L11, L12
3 min L10, 5 min L12
5 min L10
Run 5 K – 32:16
Walk 5 min, .27 miles
Tuesday 15 July 2008
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