Monday 23 August - Sunday 29 August 2010

Written Sun 8/29 -  This is week 12 of 24, a recovery week to finish up the so-called build phase. Shoulders are improving slowly. Very much needed this recovery week. 83 days until Ironman Arizona. Next weekend we will probably go to Palm Desert so the long training sessions will have to start VERY early in the morning to beat most of the heat.
Weighed a porky 161 lbs during the week.

Week Totals
Swim 2 times - 1000 yd (kicking only)
Bike 4 times - 2x Spin 2:07; 2x Road 1:49 (50.6 mi)
Run 5 times - 5x run 2:38; 1x eliptical :55; 1x stairmaster :10
Strength Training - 0x upper, 3x core, 3x lower - 3 sets of 10-12 at speed
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Mon  rest day - physical therapy for shoulder; legs quite sore from weekend long run and ride (with 10 min run)
Tue 8/24
am - no Swim; 38+ min run; strength training lower and core (no upper)
warmup and drills; 38 min run, 6 x 1:00/2:00 done as 1 min hard but not sprinting, 1 min walk, 1 min jog with technique focus - first time running at a faster pace on solid ground
pm - none
Wed 8/25
am - Spin bike ride 1:05
HR151/124ave; z1- 3.5, 9.5, 26, 22.5, .6
pm - Spin bike ride 62 min; Swim 500 kick
HR132/120ave; z1- 4.5, 11.5, 45.5, 0, 0
Thu 8/26
am - Road bike ride 1:15, 21.6 mi; Run 10 min off the bike
HR137/115ave; zone1- 5.5, 2- 18, 3- 46, 4- 2, 5- 0
run HR138/124ave; z1- 0, 1, 7.5, 1.5, 0
pm - strength train at speed lower body, core, no upper except "rowing" and shoulder work prescribed in physical therapy.
w.u. 10 stairmaster
Fri 8/27
am - Run 45 min @ beach
HR154?/120ave
including drills
pm - none
Sat 8/28
am/pm - no swim; run - 55 min elliptical, 20 min treadmill; pilates class 55 min; Strength training - no upper body
Sun 8/29
am - Brick - Bike 1:34, 29.0 miles, 45 min run on grass and dirt
bike HR not recorded; run HR137/129, z1- .5, 1.5, 27.5, 15.5,
pm - Swim 500 yd kick only