I started following a training plan this week, Level 5 of an Ironman training plan by Matt Fitzpatrick. I followed his plan (level 5 and 6, swim level 7) for the 70.3. My swim yardage is quite a bit more than what's in the plan but that's because I don't want to cut back in my 3 workouts since there's no logical reason to do so. I am sticking with the outline he has for the bike and run times though with modifications due to the foot injury. I am determined to maintain some sort of running fitness by water running. I know it won't completely compensate but I figure I will be ahead of where I would be if I didn't do it. 3 days a week is enough(instead of the normal 4), including a long one on the weekends. I did 3 spin classes and a total of 5 bike workouts(1 more than normal). I replaced my Sunday swim with being a volunteer swim buddy at the Encinitas Triathlon since I couldn't compete in the event.
Monday
day off
physical therapy
Tuesday 5/12
am Swim 3250 yd
3,2,1
8 x 75 Fr P on 1:05
10 x 100 Fr on 1:30 - 119, 19, 19, 19, 18, 17, 17, 17, 17, 17
200 Mtn Fr K RI 5-10
50 S
6 x 50 Fr on 55 - 32, 33, 34's
200 SD
pm Water run 45 min
lift weights
Wednesday 5/13
am Spin Class 55 min
HR157/134; 595 cal
pm Spin Class 62 min (5 min w.u.)
HR151/137; 720 cal
Zone4- 47:46
Thursday 5/14
am Swim 3300yd - felt slow today
3,2,1
5 x 100 IM on 1:45
200 Mtn Fr P
8 x 50 Fr K on 1:10
6 x 150 Fr fartlek on 2:20 - 50 mod/ez, 25 h
100sd
pm water run 45 min
lift weights (arms only)
pm Spin Class
HR147/126; 736 cal
No physical therapy - i cancelled
Friday 5/15
Spin bike ride 70 min
HR143/130; 751 cal
zone4 -35:10, zone3- 26:48
Saturday
7am road Bike Ride 2:09:50, 34.4 miles
HR142/122; 1223 cal
Speed 34.7/16.1mph
1pm Water Run 1:10
Sunday
Swim Buddy volunteer at Encinitas Triathlon - about 1 mile easy swim
No comments:
Post a Comment