Monday 6 July - Sunday 12 July 2009

Mon 7/6 - Last week's training was about the right amount, after taking almost 10 days off due to travel, illness, and plantar faciitis. This week will be a repeat of the 2nd 4 week block of "base training" that I did last month, except hopefully without missing many workouts.
Sun 7/12 - The confidence I have in my riding continues to build. My goal is to be able to comfortably maintain 20+ mph for 112 miles. The Sat ride was only 18.6 mph but that includes time spent waiting for traffic lights to turn green. I'd say it was 3 hrs at around 20 mph without the forced stops. Continuing to train in order for it not to take as much effort will be one of the keys to my Ironman puzzle. I plan to swim and water run Monday morning because I'll probably be out of commission again after seeing the podiatrist, getting shot with cortisone, and being taped.
Weekly Totals:

Swim 10,750 yd

Bike 8:12

Run 3:05

Wts 1:30

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Tuesday 7/7
am Swim 3000 yd
3,2,1
5 x 100 Fr P drill RI5
4 x 100 Fr K on 2:10
50 s
mainsets 10 x 100 Fr on 1:30
6 x 50 Fr sprint on 55 - all :34's
150sd
am water run :45
6 x 30 bursts
am lift weights

Wednesday 7/8
am spin Bike Ride - 60 min class; 12 min pre class + 57 min class
1st class 60 min
HR141/125; 603 cal
Zone4- 16:52, Z3- 31:38
18 min break
2nd class 12 + 57:08 class
HR139/125; 576 cal
Zone4- 4:06, Z3- 47:46

pm spin Bike Ride - 7:30 pre class, 52:30 class
HR141/127; 625 cal
Zone4- 18:02, Z3- 32:27

Thursday 7/9
am Swim 3250 yd
3,2,1
100 Mtn IM - 126
4 x 100 K, 50 Fly, Fr on 2:10
2 x 100 Fr P on 1:30, 4 x 50 Fr P on 45
5 x 200 Fr Fartlek 50 ez, 50 H on 3:10
10 x 25 Fr sprint on 35
200 sd
am lift weights

pm spin Bike Ride - 5 min pre ride + 59 min class
HR161/129; 677 cal
Zone4- 34:44, Z3- 15:08
great class

Friday 7/10
am Brick (sort of) Spin Bike - 55 min class + 15 after
HR134/119; 644 cal
Zone4- 44 sec, Z3- 52:30
am water run 20 min
Bike was very tough to get going. Not recovered from Wed/Thu, not enough sleep.

Saturday 7/11
am road Bike Ride 3:01, 54.2 miles
HR149/127;1851 cal
Speed 35.9/18.6
Zone4- 46:49, Z3- 1:52:42, Z2- 16:16
Home/La Costa Ave - 101 - Pine St loop (3x ?)/La Costa Ave/Home
Very good ride. Spent too much time in Zone 4.

pm Water Run 30 min

Sunday 7/12 Carlsbad Triathlon
am Volunteer as a swim buddy - ~2200 yds of easy swimming
pm Swim 2300 yd
400 S
1800 Fr - 25:11
500 splits - 705, 702, 656
100 sd
pm Water Run 1:30
bathroom break every 30 min