05 July 2009

Monday 29 June - Sunday 5 July 2009

6/29 - This is supposed to be a recovery week. With last week's very limited workouts, if I get to workout this week I'll keep the same training plan but use it to ease back into things. Adding Monday workouts because I can get my foot wet before my doctor's appointment.
Saw the podiatrist Monday morning and he didn't tape me. Said I can gradually start running again: 5 min walk, 5 min run, for up to 30 min this week. If it's good I can go up to 60 min next week. Excited and a little worried. Also gave me stretching and icing assignments.
7/5 - Running hurt the foot (1 to 1.5 out of 10), got worse the day after (2-2.5 out of 10) but improved through the weekend. Didn't run after the one time. Never managed to connect by phone with the podiatrist. By email he told me not to run til we talked. Did stretching but not ice since I didn't run again. Probably should have iced. Modified workout schedule due to soreness from Wednesday's run and spin classes.

Monday 6/29
am Swim 3500 yd
3,2,1
4 x 100 Fr K on 2:10
100 s
6 x 100 Fr P on 1:30
6 x 100 Fr on 1:30
mainset 6 x 100 Fr fartlek 25 build, 25 debuild on 1:35
100 S
12 x 25 Fr H on 35
200 sd
am Water Run 42:30
6 x 20/20's
Podiatrist appt - no tape. okayed to start running. extra stretching and do 30 min ice after runs. run 30 min max, alt 5min walk, 5 min run.

pm Spin Bike Ride 63 min class
HR153/139; 753 cal
zone4- 48:40

Tuesday
am Swim ~3000 yd

am lift weights

Wednesday 7/1
am Spin Bike Ride
58 min class
HR150/128, 607 cal
zone4- 24:54, zone3- 22:17
break
am Spin Bike
13 min pre-class, 45 min class
HR143/127; 604 cal
zone4- 14:56, zone3- 34:21

Thursday
am Swim 3050 yd
3,2,1
6 x 75 Fr drill RI 10
6 x 75 Fr P
6 x 50 Fly K on 1:05
50 S
mainset: 6 x 150 Fr fartlek - 50 build, 25 debuild RI 15
6 x 25 Fr on 35
150 sd
am Water Run 35 min
8 x 30 blasts
Moving weights to Friday - sore from Wed spin.
Skipped usual Thur. night spin for same reason.

Friday 7/3
am Spin class 55 min
HR141/127; 578 cal
zone4- 14:20, z3- 35:03
am Spin class 59:01
HR150/125; 599 cal
zone4- 6:00, z3- 47:58
16 min pre class spin, 43 min class
am lift weights

Saturday 7/4
YMCA closed
Road Bike Ride 1:59:41
35.4 miles
HR152/126; 1215 cal
zone4- 37:54, z3- 58:22
rode with someone for about 10 miles. faster pace than planned, more zone4 HR.

Sunday 7/5
am Swim 3750 yd
3,2,1
3 x 150 Fr P on 2:20
3 x 150 Fly K on 3:15
75 S
2000 Fr - 28:26
500 Splits - 707, 710, 707, 702
125sd
am Water Run 45 min

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