7am Swim 2500yd, 49 min; 5pm Run 47 min, ~4.75 miles
3,2,1
3 x 200 (50K no fins, S, P, S) - Ba, Br, Fr
Main set - 6 x 100 Fr on 1:25 - 119, 120, 118, 19, 19, 19
100Fly K no fins, 100 Fr P
main set - 10 x 25 Fr sprint on :35 - all 15's, one 14+
250 SD
Run 47 min, ~4.75 miles
6 x (30 sec sprint, 2 min active recovery no walk)
w.u. and c.d.
HR149/126; 496 cal
Zone4- 8:12, 3-34:27, 2- 4:07
Doesn't include 5 min walk before and after.
This is week 12 (19 weeks until goal: California 70.3), the end of the 3rd four week cycle of base training. Week 12 is a recovery week. Intensity and length of workouts are reduced and if I'm still feeling fatigue or soreness will eliminate a workout. Will continue with weights at normal level, which is currently fairly low with 2 sets of 15 at a level where I could do 3-5 more reps.
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