Monday 13 September - Sunday 19 September 2010

This was a good week of training but a bad week for medical issues. Linda's breast cancer topped the list. With Saturday a non-training Jewish holiday, I shifted the long run to Friday morning. I missed some strength training but got good workouts in besides that. The long run was 2 hours 30 min with a full 1:15 of running on a dirt track. The Sunday long ride was 5 hours and pretty tough to get through. They always seem to be that way. Did a 10 min transition run immediately after, which is something I wasn't able to do much of in training last year thanks to the plantar fasciitis. It's good to be able to train the body to be able to run off the bike for sure. The coming week is a "recovery week", with an MRI scheduled for Friday. Also doing a 10K race on Sunday.
Weighed 158.5 during the week.

Week Totals
Swim 3 times - 2600 yd
Bike  times - 2x Spin 3:30; 1x Road 5:07 (83.1 mi)
Run 4 times - 2x run 2:06; 2x eliptical 2:00; 1x water run :30
Strength Training - 3x rehab shoulder, 3x core, 2x lower - 3 sets of 10/8/6
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Mon  rest day
Tue 9/14
am - Swim 900 yd; Run :50; Strength training
500 fr, 8 x 50 K RI5
50 min run on dirt track
5 x 3 min/3 min
HR146/123; Zone1- 1.5, z2- 17.5, 16, 15, 0
Strength training
pm -none
Wed 9/15
am - Spin bike ride 2:00
1:05 - HR152/126; z1- 3, 9, 27, 24, .5
:55 - HR156/132; z1- 1.5, 4, 21, 26, 3
pm - Swim 1100 yd
500Fr, 5 x 100 K, 100Fr
Thu 9/16
am - Brick 1:30/:45
Spin bike 1:30 - HR146/128; z1- 4.5, 6.5, 38, 41, 0
Elliptical :45 - HR143/130; z1- 0, 1, 28, 16, 0
pm - none
Fri 9/17
am - Run 2:31
1:16 run dirt track - HR138/124; z1-3, 10.5, 54, 8.5, 0
(1st 18 min easy)
1:15 elliptical - HR136/127; z1- 0, 1.5, 1:10, 4
pm - strength training
Sat 9/18 Yom Kippur - no workouts
Sun 9/19
am - Road bike ride 5:07, 83.1 mi
HR140/116; z1- 20, 1:44, 2:54, 3.5, 0
pm - Water run :30 at recovery effort; Swim 600 yd (400K, 200 Fr)
Strength train