Written 6/13 - This was the Base Phase, week 1 of the plan from the book Triathlete Magazine's Essential Week-By-Week Training Guide by Matt Fitzgerald. It was great to be following a plan again. Shoulder still hurts but I eased back into swimming anyway. Rode on the road twice. The Sunday long ride was interrupted and eventually cut a little short due to a flat an hour into it. A 10 min tube change took 20 when I had a valve problem. Later I had to reinflate the tire as the valve leaked and wouldn't seal closed. Nice practice for if i flat in a race.
Weighed 157.5 during the week.
Week Totals
Swim 3x - 5700 yd
Bike 2x Spin 1:42; 2x Road 3:16 (56.8 mi)
Run 3x water run 2:05; elliptical 1:52
includes 1 Brick 60/20
Strength Training - 3x upper, 3x core, 3x lower - 3 sets of 12-15
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Mon 6/7 rest day
Tue 6/8
am - Swim 1700 yd, Water Run 45 min, stretch
3,2,1; 7 x 100 Fr on 1:30 - 120, 4- 22's, 21, 20
50 ez; 3 x 100 Fly K on 2:05; 50 SD
45 min Water Run
4 x 20/40s
Stretch
pm - Strength Training
w.u. 12 min eliptical
Wed 6/9
am - Spin Bike Ride 1:45 (2 classes)
5 min pre- , 45 min class; HR141/122
Zone1- 5, z2- 7.5, z3- 29.5, z4- 6, z5- 0
5 min break
10 min pre- , 45 min class; HR158/135
Z1- .5, z2- 5.5, z3- a9.5, z4- 27.5, z5- 2.5
pm - Spin Bike Ride - no class - plan to keep HR under 130
57 min, HR133/122
z1- 3, z2- 8.5, z3- 45, z4- 0, z5- 0
Thu 6/10
am - Swim 1800 yd, Water Run 40 min
3,2,1; 5 x 150 Fartlek Fr on 2:20 - 50 ez, 25H;
50ez; 4 x 75 Fly K on 1:35; 100SD
Water Run 40 min
Stretch
pm - Brick 60/20
Road Bike Ride 1:02, 18.0 mi, HR136/120
z1- 3.5, z2- 13.5, z3- 40, z4- 0, z5- 0
YMCA/Leucadia Bl/101 carlsbad/LaCostaAv/Saxony/Y
5 min transition; 20 min Elliptical HR122/117
z1- .5, z2- 5.5, z3- 13.5
Fri 6/11
am - Strength training
wu 15 min elliptical
pm - rest
Sat 6/12
am - Swim 2200 yd
3,2,1; 1500 Fr - 21:43 (500Fr splits 709, 716, 718); 100SD
Stretch
pm - 40 min Water Run, 40 min Elliptical
Water run; 10 min shower/change break;
40 min Elliptical - resistance 3-8, ramp 1, strides 85-90
4.35 mi, 40 min, HR134/120, z2- 11.5, z3- 28.5, z4- 0
Sun 6/13
am - Road bike ride 2:14, 38.8 mi, HR140/116
z1- 11.5, z2- 39.5, z3- 1:13, z4- 5, z5- 0
Del Dios Hwy
pm - Elliptical 25 min @ recovery effort; strength training
2.63 mi, 1st 5 min incline 10, HR121/111
Strength training
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