Monday 9 August - Sunday 15 August 2010

Written Sun. 8/15 - This was training week 10 of 24, a "build" week. The workouts I did went well, but due to shoulder pain I skipped the Sunday long swim and upper body strength training. I plan to call the doc on Monday. There is no longer pain in the acromion-clavicle area. Pain in the right shoulder joint has become more severe so we'll see what to do next. It's quite frustrating as I've never had it in the right shoulder that I recall. I also skipped a bike workout. I'm thinking that after the killer spin bike ride I do on Wednesday morning that lasts nearly 2 hours, another ride on Thursday night is sending me beyond what my body can handle. Will make adjustments next week, possibly dropping one of the rides.

Tomorrow, Monday 8/16, I have a run gait analysis to see how my running form looks in the hopes of avoiding a reinjury to my plantar... or something else.

Next week is the 3rd week of a 4 week build cycle, which means a long ride and long run next weekend.

Week Totals
Swim 2 times - 5500 yd
Bike 3 times - 2x Spin 3:27; 1x Road 1:45 (28.4 mi)
Run 4 times - 3x run 1:16; 4x elliptical 2:09; 2x stairmaster :20
Strength Training - 2 times upper, 3times core, 3times lower - 3 sets of 10-12 to fatigue, with speed and short rest between sets; beginner mat pilates :55
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Mon  rest day
Tue 8/10
am - Swim 2900 yd; Elliptical 50 min
3,2,1; 6 x 225 Fr on 3:20; 50 ez; 4 x 100 K on 2:10
50 ez; 9 x 50 Fr on 55 - 36's, 35, 36, 35, 35; 100 SD
50 min Elliptical
10 x 1:00/2:00
HR148/118; z1- 3.5, 21, 15.5, 9.5, 0
stretching
pm - Strength training - 3 sets of 12
10 min stairmaster warm up
Wed 8/11
am - 2:00 Spin bike ride
15 min pre- , 45 min class
HR136/117; z1- 3, 15,37,2, 0
5 min break
10 min pre- , 50 min class
HR153/130; z1- 1, 9.5, 18, 30.5, .75
pm - Swim 2600 yd
3,2,1; 6 x 200 Fartlek Fr on 3:00 - alt 50 build, 50 debuild; 50 ez
8 x 50 Fr sprint on 55 - all 34's except #6 = 35; 50 ez;
3 x 100 K RI 10; 100SD
Thu 8/12
am - "Run" 50 min
HR127/116; z1- 1, 14.5, 32, 0, 0
Run on dirt path 26 min; HR126/112
1:30 break
Elliptical 24 min; HR127/122
pm - Spin bike ride 1:27
HR136/115; z1- 3, 37.5, 44.5, .5, 0
30 min pre-class; HR120/111
57 min class; HR136/118
tough time sustaining a high effort (again)
Fri 8/13
am - Strength training
wu 10 min stairmaster
skip spin ride
pm -
Sat 8/14
am - Brick - Ride 1:45, 25 min run, 25 min elliptical
bike 28.4 mi, HR130/109 - YMCA/101/Torrey Pines Rd/LJ Village Dr/return
run HR128/120
Pilates 55 min (beginner class)
pm - none
Sun 8/15
am - Run 55 min (30 min elliptical, 25 min dirt track run
HR130/113; z1- 7, 22.5, 25, 0, 0
30 min elliptical HR120/105
25 min run HR130/123
pm - skip long swim and upper body strength training