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

Monday 12 July - Sunday 18 July 2010

Written 7/18 - Week 6 Base Phase of the 23 week plan. The week went well. I felt really good about Wednesday's training, a heavy day. Saturday's brick workout that included a hard mile swim, a 75 min bike ride, and a 30 min Elliptical "run", went very well. Took the rest of Sat and Sunday morning off for a little celebration of our 28th anniversary. Had a 2nd week of "Power Phase" strength training (3 sets of 10, 8, 6 reps) and am upping the weight on some exercises. Had a little trouble sleeping for unknown reasons twice this week. Don't believe it's a symptom of overtraining as I took my resting heart rate and it's as low as it's ever been: 44 bpm.

Week Totals
Swim 3x - 7300 yd
Bike 3+x Spin 3:51; 1x Road 1:14
Run 4+x eliptical 3:05
Strength Training - 3x upper, 3x core, 3x lower - 3 sets of 10, 8, 6 - Power Phase
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon  rest day
Tue 7/13
am - Swim 2450 yd; 50 min Elliptical
3,2,1; 11 x 100 Fr on 1:30; 3 x 100 Fly K on 2:10; 50S
6 x 50 Fr on 55; 100 SD
50 min Elliptical
6 x 30 Sprints
HR150/123; z1- 1, 10.5, 32, 6.5, 0:06
pm - Strength training - power phase 3 sets of 10, 8, 6 reps - did not go to failure... was cautious
wu 10 min elliptical
Wed 7/14
am - Spin bike ride 1:46 - 2 classes
5 min pre- , 44 min class
HR153/126; z1- 5, 6, 20,17.5, 1
5 min break
8 min pre- , 44 min class
HR153/134; z1- 0, 1, 23.5, 25.5, 1.5
pm - Spin bike class 60 min, Swim 2450yd, 15 min easy spin
60 min Spin class
HR136/123; z1- 2, 9.5, 44.5, 4, 0
300 Swim, 100K, 100S
6 x 200 Fr fartlek - 50 build, 50 debuild on 3:20
4 x 75 Fly K on 1:40; 50 S
12 x 25 Fr on 35; 100sd
~15 min easy spin bike ride
Thu  7/15
am - no workout
pm - spin bike ride 60 min
no HR monitor
Fri  7/16
am - 45 min Elliptical; strength training
started off a bit slow, taking time to get the heart rate into the 120s
HR130/112; z1- 8, 13, 22.5, 0, 0
strength training power phase 3 sets 10, 8, 6 reps
pm - no workout
Sat 7/17 ANNIVERSARY!
am - Swim 2400yd, Brick 1:14 Road Ride, 30 min Elliptical
3,2,1; 1650 Fr Time Trial - 23:11 (7:00, 7:05, 7:03); 150sd
Brick - 1:14 road bike ride, ~5 min transition, 30 min Elliptical
Bike - 1:14, Y/Leucadia Bl/101 Carlsbad, (no bike computer)
HR143/123; Z1- 1.5, 14, 50, 8.5,0
Elliptical 30 min, HR135/127; Z1- 0, 2, 25.5, 2.5, 0
pm - no workout
Sun 7/18
am - no workout
pm - 50 min Elliptical, Strength training
Elliptical HR118ave; z1- 2, 10, 31.5, 0, 0
Strength training power phase 3 sets 10, 8, 6 reps

Sunday 4 January 2009

8:15am Swim 2750 yd, 45 min
300 Fr, 200 K, 300 S
1650 Fr Time Trial - 22:34 (new best time in a workout)
500 splits - 6:52, 650, 649
300 SD

Skipped my long run today. Left foot is still hurting from last Monday's 5K race and workout. Have cut back all week, skipping a brick workout and at least 1 other planned run. This is a concern, short term, with the Carlsbad 1/2 Marathon coming up.

Sunday 30 November 2008

8am Swim 2500 yd, ~45 min; 9:10am road Bike Ride 2:05, 34.1 miles
3,2,1
1650 Fr Time Trial - 22:47 (22:37 BT in a time trial)
500 splits: 658, 654, 652
250 SD

Bike Ride 2 hr 5 min, 34.1 mi.
YMCA/Leucadia Bl/101 loops/Pine St
HR139/121; 1182 cal
Speed31.2/16.7 mph

Weightlifting - skipped it today. Only 1 lifting workout this past week.
This week's schedule modified some due to Thanksgiving, the 10K run, and visitors

Saturday 1 November 2008

8am Swim 51 min, 2800yd ; 9am Run 4 miles, 39:58, + 14+min walk
3,2,1
2oo Mtn Fr P on 45/50
50 S
1650 Fr Time Trial - 22:39
500 splits: 658, 651, 649 - 1st 500 was hardest
300 SD

Walk 5:50 w.u.
Run 4 miles (YMCA 'track') @ mod aerobic pace. 1 min walk break ~1/2 way - 39:58
HR147/135
Walk 8:33 c.d.
overall including walks HR147/124; 551 cal

Thursday 7 August 2008

6:20am 3350 yd
3,2,1
5 x 100 Fr Pw/buoy on 1:30 - 121-123
5 x 100 Fly K w/fins on 1:30 - 119-122
1650 Fr - 23:28 (500 splits - 707, 706, 708)
on the verge of calf cramps during last 400
100ez

Laz 3 mile treadmill - 34:53, previous best 39 min

I am resisting riding the bike after work but will ride Fri morning. I have made the switch to Monday being my off day, which is better for training purposes because long workouts typically fall on the weekends.
This has been another somewhat ez week workout-wise as I am already looking towards the next season and trying to see that now is when I should take a break from my training routine. I do feel tired and do need a break from the routine I've very consistantly stuck to. I have had a hard time resisting ramping it back up as I look at maybe doing a century ride in mid-October and a half marathon in mid-November. I also don't want to be out of shape for the Aquathlon in a week and a half and especially for the LJRWS Gatorman 3 mile swim in Sept.

I have only backed off a little on swimming, cutting yardage and intensity a little for 2 weeks. I have backed off on intensity and distance on running (the Aquathlon is only 5K) with the understanding that I should continue running even during a break, so I don't lose all fitness. At this point I'm thinking that I'll continue 1 more week of keeping the mileage under 17 miles. I have cut way back on the bike in time, frequency and intensity. I plan to start the base phase of that next week so that I will be in good enough shape to do a respectable first century (100 mile) ride.

If I aim for Ironman 70.3 in Oceanside at the beginning of April I have many extra weeks of training that I can add to the 18 week training plan I intend to follow. I also would like to include the SD Rock n Roll marathon in my schedule again at the end of May. Much to think about as I plan my 2nd full triathlon season.

Sunday, 13 April 2008

Swim 3,400 yd ~60 min
3,2,1
4 x 150 Ba RI :20 - 50 K, P w/buoy, S
2000 Fr - 28:14
Splits: 1000 - 14:19, 13:55; 1650 - 23:33
200 SD
Resting strained hamstring - no bike or run. Swim at moderate+ effort.

Thursday, 27 March 2008

6:10am Swim 4,000 yd, 68 min; lunch Run 5 miles, 49:44

3,2,1
4 x 150(50K, P, S) RI 15 - #1 Fr, 2 Ba, 3 Br, 4 Fr
1650 Fr - 23:04
200 Mtn K w/fins, alt 50Fly, Fr RI 10-14
2 x (3 x 100 Fr on 1:40 - 1 smooth, 2 mod, 3 fast) 1 P w/buoy, 2 S
50 ez

lunch Run 5 miles, 49:44
HR 174?/138; 587 cal
Zone 5- 2:33, 4- 35:03, 3- 8:55, 2- 2:34

Sunday, 24 February 2008

Swim, 3,250 yd, 52 min; Exercise Bike 90 min, 27.29 miles
3,2,1
4 x 100IM on 1:50 - 125, 23, 23, 21
5 x 100 Fr P w/buoy desc. on 1:30
1650 Fr 22:53 - 500 splits: 7:01, 6:58, 6:53
100 ez

Exercise Bike (LifeFitness)
Warmup L10-L12
Alt 15min L13, 5 min L11
60 min 17.96 miles
30 min 9.33 miles
HR max 129, ave 117; 832 cal

Sunday, 20 January 2008

Swim 3,000 yd, 54 min; Bike 45 min
3,2,1
100 Mtn IM on 60/50 - 1:21
200 ez
1650 Fr - 22:44 (500 splits - 658, 658, 654)
150 SD


Ride bike on road 45 min
HR ave 132; 494 cal
Zone 2- 9.02, 3- 27.09

Sunday, 18 November 2007

Swim 2,150 yds, Exercise Bike 24 miles, Treadmill Run 6 miles
"Indoor Olympic Distance Triathlon" (well, swim was longer - meant to duplicate La Quinta Tri)
200 Fr, 200 K, 100 S
1,650 Fr - 23:22
500 splits - 703, 706, 706; last 150 -1:59


Exercise Bike - 24 miles - 1:15:50
20 min - L10, L11; 10 min - L13; 20 min - L14; 25 min - L13
HR max 128, ave 126

Treadmill Run - 6 miles - 1:04:23(walk 30sec every ~7min)
HR max 165, ave 141
5min walk cool down

2.21.31 (includes ~1:10 transition from bike to treadmill)

HR max- 165, ave 133; 1601 cal (includes 6+ min cooldown)
zone2- 13.05, 3- 1.18.07, 4- 55.10, 5- 34 sec