Pre-week - This will be the 3rd week of the plan. I will continue to substitute water runs for the run workouts. I didn't get a physical therapy appointment until next week but I will continue to use my orthotics, tape my foot, use the stick on my calf, and do extreme icing.
Post-week - I got in an extra ride by doing a back-to-back spin class. Spin class efforts were highest ever, as evidenced by average HR. Swimming has gotten slower and not sure why. At first I thought it was tired legs from riding but I'm slow on pulls. Maybe it's overall fatigue. Next week is a recovery week.
Monday
Off day. Tempted to ride because it's Memorial Day but chose to stick with the day of rest.
Tuesday
7:15am Swim 3600 yd
3,2,1
100 IM Mtn
200 Mtn Fr P on 45/50
12 x 100 Fr on 1:30 - 121, 122, 120, 119's, 118, 117
100 Mtn K RI 5-10, Alt 25 Fly, Fr
50 S
6 x 50 Fr on 55 - 34's, 35, 33
150 sd
Lift weights
2:30pm Water Run 45 min
6 x 20/40 Sprints
Wednesday
5:30am 60 min Spin class + 10 min
HR147/134; 796 cal
4pm spin bike ride 62 min
HR149/137; 723 cal
Thursday 5/28
5:40am Swim 2950 yd
3,2,1
12 x 50S RI6-10 - IM order (Fly modified)
10 x 50 K - 5 Fr, 5 Fly
50 S
6 x 150 Fr fartlek on 2:30 - 50ez/mod; 25 H
400 Fr P (@ 1:30 pace)
lift weights
5:30pm Spin class 60 min + 3 min extra
HR156/136; 731 cal
Friday 5/29
back-to-back spin classes
7am 45 min spin class + 5 min
HR155/132; 551cal
5 min spin at ~HR135
8am 50 min spin class
HR145/135; 567 cal
Saturday
8:30am Swim 3200 yd
3,2,1
4 x 150 Fr P RI15 - 50 drill, 100 regular
300 Fr K
50S
1500 Fr 22:23
500 splits - 507, 513, 503
150sd
no break
Water Run 1:20
Sunday
8:30am road Bike Ride 2:31:27, 37.4 mi
misty/light sprinkles, road slick, weather cool
took it slow on the downhills
HR140/115; 1280 cal
Speed 33.6/15.3mph
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