Written 12/27 - A good week of base training with an extra day of rest on Christmas. Feeling more like myself. An odd pain in my right knee occurs when I do fly kick so I kicked freestyle all week and will see how it is next week. Only 1 day of physical therapy because of the holidays.
Weekly Totals
Swim 7,850 yd
Bike - Spin 2:50, Road 2:04 (35.2 mi)
Run - water run 2:20, eliptical 20 min
Strength Training - Arms 2 days, legs and core 3 days
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Mon 12/21 - rest day
Tue 12/22
am Swim 2850, Water Run 40 min, Core work, Physical Therapy
3,2,1; 8 x 75 Fr P on 1:10; 6 x 75 Fr K on 1:40
100 S; 8 x 100 Fr on 1:30 - 119-123
4 x 50 Fr on 55 - 34, 35, 36, 35; 75SD
40 min Water Run
Core strength training
physical therapy
pm Weights - Arms 2 sets of 15, legs 1 x 15
Wed 12/23
am Spin Bike 1:46 - 2 classes
9 min pre-class, 43 min class (HR152/134)
HR152/127
Zone5- 1, z4- 26, z3- 11, z2- 6, z1- 7
10 min break
5 min pre class, 49 min class
HR150/132
Zone4- 34, z3- 12, z2- 7
pm Spin Bike 64 min
5 mi pre class, 59 min class
HR145/124
Zone4- 25, z3- 22, z2- 7, z1- 9min
Thu 12/24
am Swim 2500 yd, Water Run 40 min, Weights (Core, legs)
3,2,1; 100 Mtn IM on 60/50;
8 x 50 Fr K on 1:10; 100 S
6 x 150 Fr Fartlek on 2:20, 50 ez to mod, 25 H; 100SD
40 min Water Run
4 x 20/40 sprints
Strength training - core, legs 1 x 15
pm no workout - Christmas Eve
Fri 12/25 Christmas - rest day
Sat 12/26
am Swim 2500 yd, Strength training
3,2,1
1500 Fr - 20:57
500 splits - 701, 704, 652
200 SD
Weights - Arms 2 x 15, Core, Legs 1x 15
pm Water Run 60 min
Sun 12/27
am Brick - road bike ride 2:04, eliptical trainer 20 min
bike - 2:04, 35.2 miles, HR146/121
speed28.3/16.8mph
Zone5- 0, z4- 13, z3- 1:21, z2- 23, z1- 6
eliptical 20 min, 2.02 miles, HR~115ave
pm Swim 1200 yd easy/cruise
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