31 March 2009

Tuesday 24 March - Sunday 29 March 2009

Week 31 Peak Phase (wk 19, level 6 of plan) - Taper Begins. Less than 2 weeks until California Ironman 70.3. Next week is the final week of taper. No weight lifting this week either. Monday's waking heart rate was 45, right where it should be.

Tuesday
Swim 3450yd
3,2,1
6 x 75 Fr P on 1:05
4 x 75 Fr K RI 5
8 x 100 Fr on 1:30 - 1st 4 - 121's, 2nd 4 - 119-120
50 ez
main set: 7 x 150 Fr (RPE9) on 2:40 - 152, 52, 51, 50, 50, 51, 52
200SD

Spin ride 1:35
plan: RPE8 for 30 min - HR ave 128-135
15 min build to HR 120
15 min HR134/128
30 min HR145/140
30 min HR145/130
5 min CD RH129/104
overall HR ave128; 1002 cal

Wednesday
Water run 50 min
plan 30 min @RPE8

Thursday
Brick 1:30 Spin bike, 20 min treadmill run
Bike HR144/131
2 min transition
Run HR140/128
Overall HR140/130; 1039 cal

Friday
Swim
3,2,1
4 x100 IM on 1:45
8 x 50 K
100S
mainset: 4 x 200 Fr on 3:00 - 236, 36, 35, 34
50 ez
8 x 50 Fr Sprint on 55 - 34, 34, 33, 34's
200SD

Spin Ride 1:30
HR137/128; 946 cal

Saturday
Brick - road ride 3:04:41, 3:18 transition, 30 min treadmill run
Bike 44.4 miles
HR ave117, 1605 cal
zone3- 1:48:35
Speed 38.8/15.1 mph
Treadmill
30 min run
+10min walk

Sunday
Swim 2800 yd
w.u.
2400 Fr mod - 33:16
500 splits - 6:48, then ~6:58's

Water run 1:20

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