Written - Week 4 Base Phase, Recovery week. Went to Palm Desert for a long weekend so I didn't get one of the strength training sessions in. Shifted the 3rd swim to Friday so I could take some pressure off the long weekend with Linda.
Had an overtraining/fatigue bonk on the spin bike on Wednesday evening. Couldn't get it going, heartrate wouldn't elevate, had low energy, and was sweating without much of a work output. Finished the ride but instead of continuing to push, just accepted the lower effort level and didn't push.
On the short rides in Palm Desert I did some hill repeats. It was interesting to see that I went 10% faster using the big chain ring and a slower cadence than I did when I switched to the small chain ring and faster cadence. My "perception" of speed was the opposite.
Weighed 157.5 lbs during the week.
Week Totals
Swim 3x - 5550 yd
Bike 2x Spin 2:42; 2x Road 2:20: (36.6 mi)
Run 1x water run :35; 3+ x eliptical 2:15; 3+ x walk ~1:30+
Strength Training - 2x upper, 3x core, 2x lower - 3 sets of 12-15
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Mon rest day - walk 45-60 min
Tue 6/29
am - Swim 1850y; 40 min Elliptical; Strength training Lower, core
3,2,1; 7 x 100 Fr on 1:30 - 120, 21, 21,23,21,21,21
50S: 3 x 100 Fly K on 2:05; 2 x 50 Fr on 55 - 35, 35; 100SD
Stretch
40 min Elliptical
4 x 20/40s
Strength train - lower, core
pm - Strength train upper
wu 10 min elliptical
Wed 6/30
am - Spin bike classes
45 min class
HR134/119; z1- 3.5, z2- 7.5, z3- 32.5, z4- 1
5 min break
57 min spin
HR151/127; z1- .5, z2- 7.5, z3- 34.5, z4- 13.5, z5- .25
pm - 60 min spin bike ride
5 min pre- , 55 min class
HR128/117; z1- .5, 21.5, 32.5, 0, 0
Very tired, fatigue, bonk, low energy, couldn't raise heart rate,
Thu 7/1
am - Swim 1800 yd; Water Run 35 min; Core Strength training
3,2,1; 5 x 150 Fr Fartlek, 50 build, 25 debuild on 2:20;
4 x 75 Fly K on 1:35; 150 SD
35 min water run
stretching
Strength train - core
pm - none
Fri 7/2 weight 157.5
am - Swim 1900 yd; Strength training upper and lower
3,2,1; 1200 Fr (657, 705); 100sd
stretch
strength train upper, lower
pm - none - to Palm Desert
Sat 7/3
am - Palm Desert road bike ride 1:02, 15.7 mi, ave 15.4 mph
HR142/122; z1- 2.5, 14, 26.5, 17, 0
1 x P.D. hwy 74 hill climb (Bursari to Visitor Ctr) - 14:54 - gear 2.2, no standing
pm - Elliptical 55 min
Dog walk 20 min
Sun 7/4
am - modified brick: Palm Desert road bike ride1:18, walk 20 min
bike ride 1:18, 20.9 mi, ave 16.1 mph
HR144/123; z1- 2, 18.5, 26.5, 0
3 x P.D. hwy 74 hill climb (Bursari to Visitor Ctr)
#1 - 14:53 - gear 2.2, aero, no standing, HR135/126
#2 - 14:01 - gear 2.2, aero, no standing, HR144/137
#3 - 15:14 - gear 1.3, mixed position, HR142/135
~3min transition; Dog walk 20 min
pm - 30 min elliptical
HR123/115; z1- .5, 15, 14, 0, 0
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