Written 2/7 - Got scheduled for shockwave therapy to hopefully get my heel/plantar fasciitis healed so I can be a runner again. I like that it is noninvasive. The recovery is a bummer. I'll be wearing a boot to hold my ankle stable and still for a few weeks, which means my workouts will be extremely limited and my hard-earned conditioning will have to slip some because I'll be off the bike and out of the water. Thinking about alternatives but they will be pretty limited: dry land "swimming", strength training for sure (with restrictions), dedicated stretching, and not sure what else.
This was a Recovery week and included another semi-busy weekend besides training. Good timing for a Recovery week. Decided to take a meditation class on Thursdays for 6 weeks, given that at least part of that time I'll be out of commission. This meant I didn't workout on Thursday night. Not absolutely sure why but was able to keep very high HR most of the time during my Friday a.m spin class. May experiment with this schedule and do the same this coming week.
Weekly Totals (Recovery)
Swim 6950yd
Bike - Spin 4:18, Road 0 (0mi)
Run - water run 2:33, eliptical/treadmill 4.0 mi
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 3 days
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 2/1 - rest day
Tue 2/2
am Swim 2300yd, Water Run 53 min
3,2,1; 4 x 100 Fly K on 2:00; 100S
8 x 100 Fr on 1:30; 50S
12 x 25 Fr Sprint on 35; 50SD
53 min Water Run
7 x 1/3:00 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core - increase some wts
wu 10+ min eliptical treadmill
Wed 2/3
am spin Bike 1:00
HR154/128
Zone5- 2, z4- 29, z3- 15, z2- 5, z1-7
pm 1:03 spin Bike
HR146/130
Zone5- 0, z4- 38, z3- 15, z2- 6, z1-5
Thu 2/4 - wt 163 lbs.
am Swim 2400yd, Water Run 40 min
3,2,1; 4 x 100 IM on 1:50; 50S
5 x 200 Fartlek Fr on 3:10 - 50 ez, H; 50S
6 x 50 Fly K on 60; 50SD
40 min Water Run
6 x 20/40 sprints
pm Strength training - core only
Take meditation class
Fri 2/5
am -
Spin class 60 min
HR158/139
Zone5- 15:30, z4- 29, z3- 9, z2- 4, z1- 3
Not sure why but was able to keep very high HR most of the time. Don't know if it was because I did not ride or workout last night or what. May experiment with this schedule and do the same next week.
Strength training - arms only 3 x 12
pm - Strength training - legs only 3x12
w.u. 11 min treadmill
Sat 2/6
am - Swim 2250 yd
3,2,1; 1500 Fr 20:50 - 702, 700, 648 -
effort about equal; last 500 just got stronger, more efficient, or something
150SD
pm - Water run 60 min
Sun 2/7 Super Bowl Sunday
am - Indoor Brick: Spin Bike 75 min, Treadmill 25 min
Spin Bike 75min
HR140/128
Zone5- 0, z4- 41, z3- 23, z2- 5, z1- 5
Treadmill 25 min - 2 min walk, 18 min run (HR ~121ave), 5 min c.d.
pm - strength training - 3 x 12 legs and arms, core
No comments:
Post a Comment