Written 12/20 - This was a Transition/Base training week. Fatigue has lifted significantly. It was a good first week of actual structured workouts. Took an Extra recovery day on Friday. Easing into the weight training: light weights, fewer sets, and waited until Sunday to add legs. Felt mild soreness after Wednesday's weights but that went away quickly. Did warm-ups on the eliptical trainer. Experimenting with how works with my heel. Going to try to build on the foot exercises I've been doing in Physical Therapy. A 2 hr bike ride on Sunday wasn't very fast but it felt fine/good, a good indication that I'm ready to train again.
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Monday Dec 14 - Rest Day
Waking HR 48; wt. 161.0
Donated blood on Saturday 12/12 and got these #'s: Blood pressure 113/65; Heart Rate 59; Total Cholesterol (non-fasting)145
Tuesday Dec 15 am - Swim 2400 yd, Water Run 30 min
3,2,1
4 x 100 Fr P on 1:30
4 x 100 K on 2:10 - alt 50 fly, fr
50 S
8 x 100 Fr on 1:30 - 121, 122's
150SD
30 min Water Run
4 x 30/60s
Wednesday Dec 16
am - Spin Bike Ride 62 min
HR157/124
Zone5- 1, z4- 22, z3- 24, z2- 6
pm - Weight training - 1 set of arms, about half the # of core repetitions; no legs yet
w.u 10 min eliptical trainer, .77 miles
Thursday Dec 17
Waking HR 47, wt 162
am - Swim 2400 yd, Water Run 30 min
3,2,1
8 x 50 K - 4 fly on 60, 4 fr on 65
6 x 75 Fr P on 1:10
8 x 100 fartlek Fr - 25 build, 25 debuild RI 10
150 SD
30 min Water Run
count strides once - 86
felt some light soreness today
Friday Dec 18 - Took an extra rest day. No bike or weights
Saturday Dec 19
Waking HR 48; wt 161
am - Swim 2800 yd;
3,2,1
200 Mtn K - fly for 50, 100, 200 on 60/50, fr for 100, 50 on 65/50
75S
1500 Fr - 21:18 - 500 splits: 707, 707, 704
125SD
pm - Water Run 45 min; weight training - arms
Weight training - arms only 2 sets of 15
w.u. 10 min Eliptical - .83mi
Sunday Dec 20
am - Road Bike ride 2:02, 27.5 miles
HR150/119
Zone4- 25, z3- 51, z2- 25, z1- 17
pm - Water Run 45 min
Weight training - core, legs 1 x 15
w.u. Eliptical trainer 10 min - .90 mi
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