Monday 17 January - Sunday 23 January 2011

Written 1/26 -This past week i had some sort of left ankle pain on Thursday and switched to the elliptical. Source of the pain is not known. Also did the Sunday long run on the elliptical. It was a tough week and weekend for Linda, receiving her 3rd of 4 chemotherapy treatments. I adjusted some of my workouts and only missed one strength training sessions. Happy with the 1650 Free time trial swim.

Week Totals
Swim 3 times - 7900 yd
Bike 3 times - 3x Trainer 5:20; 0x Road : ( mi)
Run 3 times - 1x water run :30; 3x elliptical 2:40; 1x treadmill :10; 2x stairmaster :20
Strength Training - 2x upper, 3x core, 2x lower - 3 sets of 12-15
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Mon  rest day
Tue 
am -Swim 2550 yd; Elliptical :50
600 wu; 4 x 50 Fr breathing pattern on 50;
12 x 100 Fr on 1:30 - 122,23,23,23,23,22,22,23,22,22,21,21; 50ez
6 x 50 H on 55 - all 36s; 4 x 50 Fly K on 1:05; 100 sd
Elliptical - aerobic; 6 x 30H/1:30 recovery
pm -strength training
Wed 1/19
am -Brick 2:30/:30
Trainer Ride 2:30 - HR139/122
Zone1- 6, z2- 19, z3- 1:45, z4- 19.5, z5- 0
Road Run :30 - HR139-130
Zone1- 0, z2- .5, z3- 13.5, z4- 15.5, z5- 0
pm -Trainer Ride 1:20
12 x 1min H in big gear/2min recovery
HR137/113; z1- 3.5, z2- 56, z3- 16, z4- 4.5, z5- 0
Thu 1/20
am -Swim 2550 yd; Run 40 min
500 wu; 4 x 50Fr drill on 50; 5 x 200 Fr on 3:00; 50ez;
4 x 75 Fly K on 1:40, 100S; 12 x 25 Fr H on 35 - 16, 17, 16's, 15; 100 SD
Treadmill Run 45 min planned. Stopped after 10 min with ankle/foot pain. Finished with 30 min water run
pm -cancelled - Linda feeling bad from Chemo
Fri 
am - Strength training
10 min wu (elliptical)
Sat1/22
am -Swim 2800 yd; Beginning Pilates 60 min
600 wu; 6 x 50 Fr drill on 50;
1650 Fr Time Trial - 22:57 (654, 700, 701) (Phil - 23:25); 250 SD
pm - Bike trainer ride 1:30
HR127/114; z5-0, 4- 0, z3- 48, 2- 36, 1- 5
Sun1/23
am -Elliptical Run 1:50
HR116ave; Zone1- 5.5min, z2- 30, z3- 1:11, z4- 0
pm - cancel strength training - home with Linda