Written - Base phase - 2nd week. A good training week. Things felt good, though the shoulders are not what they should be. Increased time on the Elliptical again, by 30 min. The longer I go the tougher it gets to maintain the stride count and effort. It makes me optimistic about building for the marathon run of the triathlon in November, while still delaying doing some actual running to give my foot even more time. Next week includes a 90 min 'run' as well as a long bike ride of 2:45.
Waking heart rate = 44.
Week Totals
Swim 4x - 7300 yd
Bike 2x Spin 1:50; 2x Road 2:27 (42.2 mi)
Run 1x water run :40; eliptical 2:22; 2x walk 1:12
Includes 1 brick
Strength Training - 3x upper, 3x core, 3x lower - 3 sets of 12-15
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Mon rest day
Walk dogs 25 min
Tue 6/15
am - Swim 2050 yd - shoulder felt better; Elliptical 45 min
3,2,1; 8 x 100 Fr on 1:30 - 122's, 123, 123, 123
50 ez, 3 x 100 Fly K on 2:05; 4 OverUnders on 1:15; 100 SD
pm - Strength training
wu 15 min Elliptical
Wed 6/16
am - Spin Bike Ride 1:50
5 min pre- , 45 min class, HR151/124
zone 1- 3.5, z2- 7, z3- 23, z4- 14.5, z5- .25
3 min break
12 min pre- , 48 min class, HR151/132
z1- 0, z2- 2.5, z3- 28.5, z4- 28, z5- 1
pm - Spin Bike Ride 1:00 on own
plan: HR130/122
actual: HR132/121
z1- 3, z2-8, z3-49
Thu 6/17
am - Swim 2200 yd, 40 min Water Run
3,2,1; 6 x 150 Fr Fartlek on 2:20 - 50 build, 25 debuild
200 Fr good form; 4 x 75 Fly K RI5
2 x OverUnder; 100SD
Water Run 40 min
Stretch
pm - Strength training (do core Fri)
wu 12 min Elliptical
Fri 6/18 Corey's 21st BDay
am - Finish Core workout; Road bike ride 1:18, 21.6 mi
Home/La Costa Av/101 Carlsbad/Home
HR ave 119; z1- 3.5, z2-27, z3- 39
pm - None
Sat 6/19
am - Swim 2250 yd
3,2,1; 1500 Fr - 21:27 (704, 714, 709); 150SD
Stretch
pm - Swim 800 yd; Elliptical 50 min
400S; 3 x 100 Fly K on 2:05; 100S
5 min ramp10/resist 1; 3 min 1/5; 3 min 1/7; 9 min 1/9;
10 min 3/9; 20 min 1/9; +5 min c.d.
HR142/125; zone1- 1.5, z2- 10.5, z3- 23, z4- 15.5, z5- 0
Sun 6/20 Father's Day - waking HR 44
am - Brick - planned 60/30
Road bike ride 1:09, Elliptical 20 min
YMCA/Leucadia Bl/101 Carlsbad/Y
1:09, 20.6 mi., HR138/118
Z1- 4, z2- 13.5, z3- 47.5, z4- 2
pm - 52 min dog walk; strength training
wu Elliptical 6 min
Stretching
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