Monday 24 August - Sunday 30 August 2009

Sun 8/30 - This coming week is part of the "build phase". My YMCA pool is closed for at least part of this week which will affect my swimming and water running. Need to figure out how I'm going to adjust my pre-written plan to make the plan work because I'm 3 weeks behind. Am probably going to adjust/combine one of the later "build" week as well as a couple of "peak" weeks. Will not skimp on the recovery weeks.
Have been taking the following suppliments: 1000-1333 mg calcium citrate (with 400-533mg Vit.D), a multivitamin, 47.5mg iron (ferrous sulfate), 1000 mg fish oil, and glucosomine/condroitin.
Stitches in my hand are ready to come out. Did not affect much of my workouts this past week.
Began walking on land this past week with short jogs mixed in, partly because my pool is closed (no water running) and partly to test where I am. Results were questionable. Swam in the ocean 3 times to get my swim workouts in.
Only lifted twice as the Y closed the workout room on Friday to switch out equipment and put in Hoist (brand) machines. Am making adjustments to my routine as a result of the new stuff.
Start acupuncture Monday.

Weekly Totals:

Swim 2:11

Bike 8:19

Walk/Run 2:37

Wts 2 times

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Monday 8/24
Rest day
weighed in at 159. Used a very discounted gift certificate for a 50 min deep tissue sports massage.

Tuesday 8/25
am Brick(sort of) - Spin bike ride 60 min, 21 min walk
18 min pre-class
42 min class
HR150/129; 636 cal
including 2 x 10 min Lactate Threshold rides (HR143-148), RI 5min
Zone4- 28:52, z3- 19:45
Walk 21 min
including 2 x 2 min slow jogs
pm weight training
10 min exercise bike w.u.

Wednesday 8/26
am Spin Bike Ride 1:00
60 min class
HR159/130; 649 cal
Zone5- 5:26, z4- 26:30, 3- 15:24, z2- 7:24
pm Swim 40 min
Moonlight Beach

Thursday 8/27
am Brick (sort of) Swim 27 min, walk 25 min
Ocean swim 27 min at Tamarack (Carlsbad)
Walk 25 min
3 x 3 min slow jogs
pm Spin Bike Ride 1:06
HR159/128; 694 cal
~18 min pre-class, 48 min class
Zone5- 1:40, z4- 26:29, z3- 22:39

Friday 8/28
am Brick (sort of) - Spin Bike Ride 60 min, 31 min walk
HR145/125; 620 cal
Keep HR in zone3/low4
Z4- 18:47, z3- 31:25, z2- 6:09
effort felt harder than HR shows.
pm nothing - weight room closed

Saturday 8/29
am Swim 64 min in ocean -Moonlight Beach
am/pm Walk 1:20
3 x 3 min, 1 x 2 min slow jog

Sunday 8/30
am Road Bike Ride 4:12:38 (including ~5 min of stops), 62.0 miles
HR155/124; 2468 cal
Very warm conditions. 3 San Elijo Hill climbs with 3-4min active recovery:
11:14seated, 11:08standing, 11:42 seated, + 1 backside San Elijo climb.
Zone 5- 4:34, z4- 60;30, z3- 159:56, z2- 46:18

pm lift weights