Monday 31 August - 6 September 2009

Sun 9/6 - This was the 2nd week of the "build phase". The YMCA pool reopened on Thursday so I could get a swim and a water run in. Since I saw the acupunturist twice last week I back to water running with no road running or extra walking. I have 2 more appointments next week.

Time seems to dictate that I only do weight training twice a week. Plan to see if I can squeeze in a partial session most weeks. This coming week I'll only lift on Tuesday with possibly a partial on Friday. The La Jolla Rough Water Swim 3 mile Gatorman is on Sunday. Will do my long ride on Saturday and a water run on Sunday after the swim. At least that's the preliminary plan.

I'm still working on adjusting the 24 week IM training plan to fit my 21 weeks.
Weekly Totals:

Swim 8950 yd

Bike 5:53

Water Run 2:55

Wts 2 times

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Monday 8/31
Rest day
weighed in at 158.5.
Acupunture treatment

Tuesday 9/1
am Swim 30 min ocean swim at Tamarack
pm weight training

Wednesday 9/2
am Spin Bike Ride 1:00
60 min class
HR157/127; 661 cal
Zone5- 2:46, z4- 27:39, 3- 17:06, z2- 8:27
pm Spin Bike Ride 59 min class
HR153/134; 666 cal
Zone4- 32:47, z3- 20:03, z2- 4:19

Thursday 9/3
am Swim 2950 yd, Water Run 40 min
3,2,1, 6 x 75 Fr P
6 x 75 K on 1:35, 4 fly 2 fr
75 s
5 x 200 Fr fartlek on 3:10 alt 50 build, 50 de-build
12 x 25 Fr sprint on :35 - all :16s
75 sd
Water Run 40 min
pm sports massage

Friday 9/4
am Spin Bike Ride 1:51 min
class 61 min
HR163/134; 693 cal
Zone 5- 8:24, Z4- 31:22, z3- 12:09, z2- 4:40
10 min break
pre-class 20 min, class 30 min
HR158/136; 579 cal
Acupunture treatment

Saturday 9/5
am Swim 3100 yd
3,1,1
2500 Fr w/1st 100 fast (1:12) - 35:47
500 splits - 706, 714, 712, 708, 707
am 45 min water run

pm Swim 1200 yd; weight training
400 S
5 x 100 IM on 1:45 - 129-122
300 S
Weight lifting

Sunday 9/6
am Road Bike Ride 2:02:51, 35.0 miles
HR158/127; 1260 cal
Zone 5- 1:50, z4- 41:46, z3- 58:18, z2- 13:25

pm Water Run 1:30