Written 7/11 - Week 5 of 23. Had an okay 50 mile road ride on Saturday and a 90 min "run" on the elliptical. Did all the runs on the elliptical - no water running this week. Missed a 30 min recovery run workout on Sat. to see our niece play basketball and eat mexican food. Changed up my workout pattern a little by swimming Wed. night instead of Thur. morning so I could swim with a friend. It was a killer day but that made Thu. pretty light. Next weekend is our 28th anniversary so things will get modified a little so we can have a nice celebration. Also next week will switch the strength training to a power phase with fewer reps and more weight.
Weighed 156 lbs during the week.
Week Totals
Swim 3x - 7750 yd
Bike 3x Spin 3:43; 1x Road 3:15 (50.7 mi); 1x exercise bike :13
Run 0x water run 0:00; 3+x eliptical 3:07; 2x walk ~:35
Strength Training - 2 2/3x upper, 3x core, 3x lower - 3 sets of 12-15
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Mon rest day - return from Palm Desert
Dog walks ~35 min
Tue 7/6
am - Swim 2300 y; Elliptical 45 min
3,2,1; 10 x 100 Fr on 1:30 - 122's, 21,23,22,22;
3 x 100 Fly K on 2:05; 6 x 50 Fr sprint on 55, 100sd
stretch
45 min Elliptical
6 x 30 bursts
pm - Strength training
wu 10 min elliptical
Wed 7/7
am - Spin bike rides 1:49
pre-class 7 min, 45 min class
HR142/118; z1- 6.5, 7, 28, 7.5, 0
5 min break
12 min pre-, 45 min class
HR149/130; z1- 1.5, 4, 24, 27, 0
pm - Spin bike ride 62 min class; Swim 3050y
62 min spin class - kept HR below 130, HR after warmup ~124
20 min break
300S, 100K, 50S; 5 x 200 Fr Fartlek on 3:10 - 50H, 50ez
350S; 200 Mtn Fr; 100 Mtn Fr: 10 z 25 Fr on 35; 100SD
Thu 7/8
am - rest
pm - Strength train upper, core
wu 12 min elliptical
Fri 7/9
am - Brick: Spin bike ride 60 min, 30 min elliptical
pre-class 7 min, class 45 min, exercise bike 13 min
HR147/125; z1- 4, 6.5, 31.5, 31.5, 0
30 min elliptical - incline 5
HR135/129; z1- 0, 0, 27, 3, 0
5 min cd
pm - rest
Sat 7/10
am - Rode bike ride 3:15, 50.7 mi, 16.2 mph ave
Home/RSF rd/San Elijo Hills/Canon Rd/101 Carlsbad/LaCostaAv/Home
HR135/111; z1- 24, 1:20, 1:23, 2, 0
pm - 35 min recovery run was scheduled but chose to miss it for family reasons.
Sun 7/11
am - 1:30 Elliptical
HR127/116; z1- 11, 19, 61
5 min cd
pm - Swim 2400 yd; Strength training - all (upper 2 sets only)
3,1,1; 1800 Fr - 25:48 (505, 514, 511); 100 sd
Strength training
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