This week is week 28 in the run up to California 70.3 half Ironman in Oceanside April 4. It is the 2nd week of the peak phase and is a recovery week (week 16, level 6 of the plan I'm following). 2 more weeks of the Peak Phase follow and then 2 weeks of taper.
Monday
Physical Therapy
Tuesday
Swim 3000 yd
3,2,1
4 x 100 IM on 1:45
5 x 100 K alt 50 Fly, Fr on 2:10
100 S
Mainsets
6 x 100 Fr on 1:30 – 121-122
6 x 100 Fr H on 2:00 – 112, 12, 13, 13, 13, 12
200 SD
Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)
Water Run 60 min for ~6 mile equivalent
22 min RPE8
Wednesday
Spin Class 60 min + 12 min
HR156/136; 828 cal
41+ min in zone 4, 9:32 in zone5
Water Run 60 min for ~6 mile equivalent
6 x 20 sec sprints, 40 sec recovery
Thursday
Spin class 55 min + 35 min
Avoided 145-150+ except when standing
HR152/136; 1043 cal
1:08 in zone 4
Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)
Physical Therapy
Friday
Swim 3000 yd
3,2,1
12 x 75 RI :05 – 6 Fr, 6 K (alt Fly, Fr)
100 S
Main set 6 x 200 Fr on 3:30 – 243, 41, 40, 39, 38, 35
200 SD
Spin Bike ride 75 min
Ride at recovery effort
HR129/119; 686 cal
Saturday
BRICK
Swim
3,2,1
6 x 75 Fr alt 25 K, P, S on 1:20
100 S
1800 Fr mod – 25:02
500 splits – 657, 659, 654
200SD
Road bike ride 90 min, 21.4 miles
HR149/129; 938 cal
Speed37.1/15.4 mph
Water Run 20 min for ~2 mile equivalent
There was much uphill on the ride. I was able to maintain effort in the HR range of 140-149 (sub lactate threshold) for a sustained amount of time without excessive discomfort.
Sunday
Water run 75 min for ~7+ mile equivalent
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