Written 1/17 - Century ride on Saturday was good. Had forgotten that there was more than 1 hill climb on this Ocotillo/Borrego Desert ride. Was pleased with my effort. Linda said it was sure different last year. My level of fatigue, my need for ice, etc was not as high as in 2009.
Weekly Totals
Swim 8000yd
Bike - Spin 3:24, Road 5:56 (99.0mi)
Run - water run 2:50, eliptical 21 min
Strength Training - Arms 3 days - 3x12, legs 2 days - 3x12, core 3 days
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 1/11 - rest day
Tue 1/12
am Swim 2450yd, Water Run 55 min
3,2,1; 8 x 100 Fr on 1:30 - 121-123; 4 x 100 Fly K on 2:00;
75S; 9 x 50 Fr Sprint on 55 - all 35's; 125SD
55 min Water Run
7 x 1/3:00 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core
Wed 1/13 - wt. 163
am spin Bike 1:15
5 min pre-, 10 min-post, 60 min class
HR154/127
Zone5- 1, z4- 39, z3- 21, z2- 5, z1-6
pm 60 min spin Bike
HR140/123
Zone5- 0, z4- 14, z3- 33, z2- 7, z1-5Thu 1/14
am Swim 2750yd, Water Run 45 min
3,2,1; 4 x 100 Fartlek Fr P on 1:30 - 25 build, debuild;
4 x 100 Fly K on 2:05; 50 S;
6 x 200 Fartlek Fr on 3:10 - 50 ez, 50 H; 100 SD
45 min Water Run
6 x 20/40 sprints
pm Spin bike ride 1:09, 15 min pre, 54 min class
HR152/124
Zone5- .5, z4- 17, z3- 33, z2- 15, z1-3
Fri 1/15 -wt 163.5 lbs
am - strength training - arms 3 x 12, core, no legs (Century ride tomorrow)
wu 10 min
Sat 1/16 - <6 hr sleep
am - Stage Coach Century Ride (Ocotillo, CA)
5:56:10 (+5:45 pit stop), 99.0 mi.
Speed 25.5/17.0mph
HR128 ave.
Zone5- 0, z4- 59, z3- 4:39, z2- 10, z1- 0
Sun 1/17
am - Swim 2800 yd
3,2,1
2000 Fr - 28:21
500 fr splits - 708, 709, 702, 702
200 SD
strength training
pm - 70 min water run
No comments:
Post a Comment