Written 1/30 -Final week of an 8 week block of Base Phase training. This was a recovery week. It was a good week of training. Missed strength training on Sunday. My weight continues to be a concern; I'd like it to be a few pounds less. Time to get more focused on avoiding poor snacks. I've realized I need to plan my race season besides the 2 Ironman races and the 1 half IM 70.3. Some running races and maybe a sprint and Olympic distance tri. Due to injuries I have been unable to think about doing much racing the past year and a half except for Ironman, a rough water swim, and a century ride or two. I got a message from my Physical Therapist saying she had left Foundation Training. I need to call her and hopefully figure out a way to continue as her client.
Week Totals
Swim 3 times - 8050 yd
Bike 4 times - 4x Trainer 5:14; 0x Road : ( mi)
Run 4+ times - 2x run 1:05; 1x treadmill :50; 1x eliptical :47; 1x walk :22; 2x stairmaster :20
Strength Training - 2x upper, 2 1/2x core, 2x lower - 3 sets of 12-15
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Mon rest day; weight 159.5
Tue
am -Swim 2500 yd; Elliptical run 47 min
700w.u.; 6 x 50 Fr drill on :50; 8 x 100 Fr on 1:30 - 121, 123's; 50 ez;
6 x 50 Fr H on :55; 5 x 50 K on 1:05; 100 s.d.
Elliptical :47 - HR144max/121ave
pm -strength training
10 min w.u. stairmaster
Wed
am -Bike trainer ride 1:11
pm - Swim 2550 yd; Core
600wu, 6 x 50 Fr drill; 6 x 150 Fr Fartlek on 2:20 (50ez, med, H); 50ez; 4 x 75K RI10;
12 x 25 Fr alt ez, sprint - sprint leaves on 1:00; 100sd
Thu
am - Brick- Trainer ride 1:02/Road run :35
ride HR140/123; z1- 3, z2- 9, z3- 33.5, z4- 15.5
run HR140/132; z1- 0, z2- .5, z3- 11.5, z4- 22.5
pm -Strength training (except core)
Fri
am -Trainer Ride 60 min
pm -none
Sat
am -Swim 3000 yd; Treadmill run :50
600 w.u.; 2200 yd - 31:42 (500 Splits - 714, 713, 712, 711) (Phil's time - 31:58; 200 SD
Treadmill Run :50 + 5 min walk wu, 5 min cd
HR124ave; zone 2- 7min, z3- 37.5, z4- 5.5
pm -
Sun 1/30
am -Brick: 2:01 bike, 30 min run
2 hour trainer ride, 30 min road run
ride -HR129/115; Z1- 5.5, z2- 35, z3- 1:18
run - HR140/128; Zone2- 1, z3- 18.5, z4- 10, z-0
Got a little carried away with the effort on the run, though the zones may be off a little. Time for a retest.
pm - skipped strength training to be with Linda
Skip, looking good with your training. Don't fret about that weight, it will come off as your training intesifies. Hope your wife is doing well!
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