Written 12/13 - Still feeling fatigue in my legs so I didn't even try to ride over the weekend. My plan is for the coming week is to ease into working out by doing some swim workouts, increasing the length of water runs, doing core and arm weight lifting (1 set each, fairly light), and trying to get 1 spin class in (but riding easy).
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Have been doing recovery-type workouts...
2-4 times a week: Swim easy 800-1300 yd followed by 10-20 minute easy water run.
2nd and 3rd week after Ironman did 1 - 60 min spin class, mostly easy. Did an hour road ride on Dec. 6. Fatigue is still there in the legs each time. Not ready for regular workouts yet.
Saturday Dec 12 - Swim 2000 yd, Water Run 20 min
3,2,1
200 Mtn Fr P on 45/50
200 Mtn Fr on 45/50
50 S
4 x 50 Fr on 45
100SD
20 min Water Run
Sunday Dec 13 - Swim 2400 yd
3,2,1
200 Mtn Fr P
200 Mtn Fr
4 x 50 K
4 x 100 Fr on 1:30
200 SD
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