Written 8/1 - Week 8 of 23 - Recovery - 3rd of 4 weeks of power phase in strength training. Although this was a recovery week, I still ended it feeling tired and with soreness in the legs. Took tentative steps running this week. On Thursday I did 12 easy minutes on the treadmill and on Sat. I did 12 min on the dirt path by the Y. No pain so far. I'm starting slow and being cautious. Took a beginners pilates class on Sat with Linda.
Week Totals
Swim 3 times - 6850 yd
Bike: 4 times Spin 3:42; 1 time Road 1:04 (18.5 mi)
Run: 0 water run; 4 time elliptical 2:19; 1time walk :30; 1 time treadmill :12
Strength Training - week 3 of 4 Power Phase 3x upper, 2x core, 3x lower - 3 sets of 10, 8, 6
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon rest day - 30 min walk
Tue 7/27
am - Swim 2200 yd, Elliptical 45 min, strength train
3,1,1; 8 x 100 Fr on 1:35 - 123-120; 4 x 100 Fly K on 2:10
100 ez; 6 x 50 Fr on 55 - 35s, 36, 35, 36; 100sd
Elliptical 45 min
6 x 30/60s; z1- 5 ,22.5,21.5,1.5,0
HR137/115 - lower than should be
Strength train Power Phase - moved to a.m. for Linda's Padre game
pm - none
Wed 7/28
am - Spin bike ride 1:40 min
2 classes with 4 min break
pm - Swim 2400 yd (cancelled 60 Spin class - legs tired!)
3,1,1; 6 x 225 Fr fartlek on 3:30 - 50ez, 50 H; 12 x 25 Fly K on 35;
100ez; 12 x 25 Fr on 35 - all 15's; 100sd
Thu 7/29
am - 35 min "run", strength training
Treadmill: 3 min walk, 12 min easy run at 5mph w/no incline;
26 min elliptical (HR~131/~126), 6 min cd
Strength training Power Phase
pm - Spin bike ride 60 min on own
HR130/117; z1- 2.5, 10, 45, 0, 0
Couldn't seem to get HR above 120 until about 40 minutes in.
Fri 7/30
am - Spin bike ride 62 min
HR157/127; z1- 2.5, 9, 19.5, 20.5, 7
pm - none
Sat 7/31
am - Swim 2250 yd; 45 min beginning Pilates class
3,2,1; 1500 Fr mod. - 21:25; 150sd
pm - 50 min "run" - 12:25 on dirt track, 38 min elliptical
run HR127/119
elliptical HR136/127
HR136/125; z1- .5, 6.5,36,7,0
5 min cd
Sun 8/1
am - Brick 64/30 - Road bike ride 1:04, elliptical 30 min
bike - HR139/115; z1- f6.5,19, 35; 18.5 miles
elliptical - HR132/121; z1- .5, 8, 21, 0, 0; 5 min c.d.
pm - Strength training - power phase
w.u. 10 min Stairmaster
No comments:
Post a Comment