Written 6/6 - I did a very poor job making this week be a recovery week. Since I was still 'writing' my workouts this week, I didn't exactly cut back enough. I did cut back a little but surely not enough, partly because I find it easy to follow whatever the instructor is leading us to do in spin class, and partly because I'm anxious to build up my time on the eliptical machine. Swimming has been the big negative as I haven't started that yet except to do some kicking. Left shoulder still hurts in two places although it seems to be improving. I am able to do most of my strength training but no deltoid work and very limited bench press (full weight on right, half on left).
Saw the orthopedist on a day when I had no foot pain. He has been sort of a limp fish so I wouldn't recommend him to others. We've gone as far as we can with what we've done, including the physical therapy. I need to continue working/working harder on stretching and on stability and foot exercises, plus paying attention to the ecentric movements on calf raises and knee flexes (hamstring).
Next week I start following "the plan", which won't look much different than what I'm doing now, at least to start. I'm excited about it and I'm in touch with other triathletes training for IMAZ who are beginning their own (different plans) as well.
Weighed 159.0 during the week.
Week Totals
Swim 3x - 2200 yd
Bike 3x Spin 3:55; 2x Road 4:39 (81.8 mi) (extra day)
Run 4x water run 2:40; 5x eliptical 1:16; 1x walk 1:00
Strength Training - 3x upper, 3x core, 3x lower - 3 sets of 12 (up to 15)
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Mon 5/31 Memorial Day - rest day moved to yesterday, Sunday, due to Marc's Bday celebration
am - Road bike ride 2:36, 46.4 mi
HR149/126; 33.6/18.5 mph
Zone1- 2.5, z2- 17.5, z3- 1:35.5, z4- 38.5, z5- 0
Home/Carlsbad Coast Loops/Home
Good ride after not doing a workout yesterday
pm - Walk dogs 55 min
Tue 6/1
am - No swim except 600 K, due to shoulder pain
Water Run 45 min
4 x 60/30s
Stretching
pm - Strength training - 3 x 12-15
Wed 6/2
am - Spin bike ride - 2 spin classes
Plan: keep HR below 130/Zone 2-3
5 min pre- , 45 min class
HR132/118; Zone1- 5, z2- 6, z3- 37.5, z4- 0, z5- 0
2-3 min break
10 min pre- , 50 min class
HR132/124; Zone1- .5, z2- .5, z3- 54, z4- 5, z5- 0
pm - Spin Bike Ride - 60 min class
HR149/127; Zone1- 2, z2- 6.5, z3- 22, z4- 22, z5- 0
Thu 6/3
am - Swim 600 yd (all kick); 40 min Water Run; 30 min Eliptical
Kick 600 - 300 of it is fly
40 min Water Run
4 x 30/30
30 min Eliptical - no hand grip
pm - 65 min Spin bike ride
10 min pre- (ez spin), 55 min class
Hard to get it going
HR144/126; Zone1- 9, z2- 13.5, z3- 34, z4- 8, z5- 0
Fri 6/4 weigh in 159.0
am - Strength training
w.u. 16 min eliptical
Physical Therapy (final session for left foot)
8 min eliptical
pm - rest
Sat 6/5
am - Water Run 45 min
4 x 60/30
Stretch
pm - Swim 600Kick; Water Run 30 min; Eliptical 30 min
Eliptical: crossramp 1, no grip, resistance 3-7
HR118/128; Zone1- 2, z2- 9.5, z3- 18.5, z4 and 5- 0
Sun 6/6
am - Road bike ride - 35.4 miles, 2:03
Home/La Costa Av/Carlsbad coast
HR143/120
Zone1- 2.5, z2- 25, z3- 1:29.5, z4- 4, z5- 0
pm - Strength training; Swim 1000 yd; stretch
Strength training - w.u 12 min eliptical
Swim 1000 yd
400S, 600K
stretch
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