Week 29 Peak Phase (wk 17, level 6 of plan) - 2 1/2 more weeks in Peak phase followed by 1 1/2 weeks of taper. 4 weeks until California 70.3. Don't know if I'll be able to do the run leg yet. Training as if I will. This is the last week for weight lifting until after I recover from April 4.
Monday
Rest day
Tuesday interrupted sleep
Swim 3550 yd
3,2,1
4 x 100 IM on 145 - 128-125
4 x 100Fr P on 1:30
4 x 100 Fr K on 2:15
8 x 100 Fr on 1:30
main set 7 x 150 Fr H on 2:10 - 153, 52, 51, 53, 53, 53, 154
200 SD
Lift weights - 'chisel' - 2 x 12 reps RI 15, weight reduced by 1/2 plate
Water Run 60 min
Wednesday quality sleep but way too short
Spin class 60 min + 20 min spin
HR148/133; 886 cal
zone4- 49:42, zone3- 21:01
physical therapy
Water run 60 min
includes 30 min at higher effort.
Thursday
Swim 3400 yd
3,2,1
100 Mtn Fr P
100 Mtn K - 25 Fly, Fr
100S
main set 3 x 400 Fr on 6:40 - 526, 524, 523
100 S
main set 8 x 50 Fr Sprint on 55 - all :34's but #6 (35)
200SD
Lift weights - 'chisel' - 2 x 12 reps RI 15, weight reduced by 1/2 plate
Spin bike 75 min
plan: do a brick. Decided to save run for tomorrow.
HR144/131; 813cal
zone4- 47:34
Treadmill walk 10 min, no incline - .5 miles
foot felt fine
Friday
Water run 50 min
6 x 30 sec sprints, 30 sec recovery
road Bike ride 2 hours
2:03:04, 31.4 miles
HR143/122; 1190 cal
Speed40.3/15.8 mph
Poinsettia/El Fuerte loops
Saturday
road Bike ride 3:45
3:54:37, 60.5 miles
HR134/115; 2021 cal
Speed35.2/16.1 mph
Practiced nutrition plan for California 70.3. Weather chilly. Slowed more than usual on downhills.
Zone3- 2:22:09
Home/RSF Rd/San Elijo Hills x2/Melrose/Cannon Rd/101/La Costa Ave/El Camino/Home
Sunday
Swim 3400 yd
3,2,1
2600 Fr - 32:22
500 splits - 7:00, 702, 702, 700, 6:57
200SD
Water Run 2 hours steady
Treadmill 5 min walk, 5 min jog @4.5mph no incline, 2 min walk - .75 miles
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