Written 5/30 - This was another "preparation week" with unscripted workouts. Unscripted doesn't mean without purpose. Spin cycle workouts usually had a controlled moderate effort. Also focused on shoulder relaxation and muscle activation from 11 to 1 o'clock position in the pedal stroke at least part of the time. Worked on increasing time on the eliptical as it is good preparation for running. Sunday was taken as a rest day to celebrate Marc's birthday, moving my road bike ride to Monday of next week.
Swam on Tuesday but the shoulder is still in bad shape. Didn't swim the rest of the week. Some of the stength training had to be modified for the shoulder. Only got in 2 sessions this week except to do some kicking on Saturday with Linda while she swam.
Next week is the final week before "the training plan" begins. Aside from Monday's ride and lifting 3 times, it will be a recovery week where I'll back off a little from this week. Also may not swim next week to give the shoulder more time to heal.
Week Totals
Swim 2x - 2600 yd
Bike - 2x Spin 3:57; 0 x Road 0:00 (0 mi)
Run 3x water run 2:30; 5x eliptical 1:05; 1x walk :50
Strength Training - 2x upper, 2x core, 2x lower - 3 sets of 12-15
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Mon 5/24 rest day
Physical therapy
5 min eliptical
Tue 5/25
am - Swim 2000 yd; Water Run 45 min
3,2,1; 5 x 200 Fr Farlek on 3:10 - 50 build, 50 ez
6 x 50 Fly K on 65; 100 SD
45 min Water Run
pm -Stength training - modify for left shoulder pain
w.u. 12 min eliptical
Wed 5/26
am - Spin bike ride 1:45 - 2 spin classes
5 min pre-, 45 min class
HR142/121
Zone1- 6, z2- 7.5, z3- 17, z4-17, z5- 0
5 min break
10 min pre- , 45 min class
HR149/129
Zone1- 1, z2- 6, z3- 25, z4- 23.5, z5- 0
pm - Spin bike ride 60 min - very tired from this morning. Intended to keep HR under 130.
5 min pre-, 55 min class
HR131/120
Zone1- 1, z2- 9, z3- 49.5, z4-0, z5- 0
Thu 5/27
am - no swim; 45 min water run
8 x 30/30
pm - Spin bike ride 1:12
14 min pre- , 58 min class
HR151/122
Zone1- 4.5, z2- 20.5, z3- 27, z4-19.5, z5- .5
Fri 5/28
am - Strength train - modified for shoulder pain
w.u. 15 min Eliptical
Sat 5/29
am - 60 min Water Run
6 x 60/60s
stretch
pm - Swim 600 yd
600 K - no swimming - shoulder injury
25 min Eliptical - no arms
Sun 5/30 - rest day (Marc's bday celebration)
am - walk dogs 50 min
pm - no strength training
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