Monday 17 May - Sunday 23 May 2010

Written 5/24 -  Continued progressing during this "preparation week". There are still 2 weeks before I begin my structured workouts for Movember's Ironman Arizona. Shoulders are not real happy with me, left especially. Combination of swimming, weights, and working on house projects over the weekend I think. The cold I had a little over a week ago that became conjunctivitis (pink eye) turned into an earache over the weekend. Started on antibiotics Monday 5/24.
Got in a 60 min water run, a 2 hr road ride, and spent more time on the eliptical.
Continued with physical therapy for the left foot.
Weighed in at 156.5 mid-week. Blood pressure 113/71.

Week Totals
Swim 3x - 6150 yd
Bike - 2x Spin 2:46, 1x Road 2:06 (25.5 mi)
Run 4x water run 2:50; 5x eliptical :55; walk 2x
Strength Training - 3 upper, 2 core, 2 lower - 3 sets of ~12
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 5/17 rest day
Physical Therapy
wu 8 min Eliptical
Tue 5/18 - Blood Pressure 113/71
am Swim 2100 yd, Water run 40 min
40 min water run
stretch
pm - Strength training - 3 sets ~12
wu 15 min Eliptical
Wed 5/19
am - 6 min ez pre- and 45 min Spin class
HR143/127; Zone1- 2.5, z2- 8, z3- 8, z4- 24.5, z5- 0
5 min break
2nd class - 10 min pre-, 45 min class
HR144/130; Zone1- .5, z2- 4, z3- 26, z4- 24.5, z5- 0
pm - nothing
Thu 5/20 - am - Swim 2050 yd, Water run 40 min
3,2,1; 8 x 100 Fr on 1:30 - 121,122,123s; 50ez
6 x 50 K on 65, 4 fly, 2 fr; 50ez;
4 x 50 Fr on 55 - 33,34,34,34; 50 SD
40 min water run
6 x 30/30s
stretch
pm - strength training - partial
wu 12 min eliptical
Spin Bike Ride 60 min class
HR126 ave; Zone1- 5, z2- 5, z3- 34, z4- 19
Fri 5/21 -am
Physical Therapy - 8 min eliptical
pm - Strength Training - finish upper and core (forgot lower body)
Sat 5/22 am - Swim 2000 yd
3,2,1; 1200 Fr - 17:29; 200SD
Stretch
pm - Water run 60 min; Strength train lower body (forgot on Fri)
water run 60 min - 50 min @ 84-90 strides/min, 8 min @~80, 2 min CD
Sun 5/23 am - Road Bike Ride 2:06 San Elijo Hills - surprisingly windy and chilly; work on pedal stroke from 11:00 thru 1:00 position
25.5 miles;  HR 116ave
Zone1- 21.5, z2- 21, z3- 42, z4- 30.5, z5- 0
4 San Elijo Hill repeats (windy out of west), 1st gear, 1st 3 keep HR136 or below
1- seated aero 12:10
2- seated aero 12:19
3- seated aero 11:51
4- seated 10:42
pm - 30 min water run at recovery effort
~75 strides/min
stretch
strength training upper