31 January 2011

Monday 24 January - Sunday 30 January 2011

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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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

1 comment:

  1. 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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