Monday 17 August - Sunday 23 August 2009

Sun 8/23 - This week was a recovery week so the time/mileage was way reduced. On top of that, and only being able to water run, I also cut my hand badly enough to require 3 stitches. It wasn't so much painful as frustrating because all I could think about was: Will it keep me out of the water? and How will it affect my Ironman training? After going to bed distraut and pessimistic, I woke with a plan. Managed to only miss 2 swim workouts and a few weight exercises. Yet another temporary setback. Been icing my foot 2-3 times a day, though forgot on Saturday. Still waiting on the foot.
Realized that with the various setbacks with my foot that my overall training plan for IM Arizona is off by 3 weeks. I need to figure out how I'm going to adjust the pre-written plan to make the plan work.
A new kink in the plan: for the next 10 days my Y pool will be closed. I'll need to figure out how to get my swim and water run workouts in; another challenge.
Weekly Totals:

Swim 3800yd

Bike 3:46

Run 2:30

Wts 3 times

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Monday 8/17
Rest day
weighed in at a pretty lean 159.5. I think my ideal racing weight would be about 157-158, though I haven't been that low since my surgeon disemboweled me in 1986.

Tuesday 8/18
am Swim 3400 yd; Water Run 40 min
3,2,1
5 x 100 IM on 1:45 - 127, 27,27,25,25
200Fr P
300 K
50s
6 x 100 Fr on 1:30 - 122, 124s
50s
6 x 50 Fr H on :55 - all 34's
100sd
Water Run 45 min
6 x 30 bursts
pm weight training
10 min exercise bike w.u.

Wednesday 8/19
am Spin Bike Ride 1:15
HR149/125; 754 cal
trying to stay under HR142
Pre and post-class 15+ min
Zone4- 24:49, Z3- 32:16, z2- 10:06
pm cut hand - wonder how it will impact my training

Thursday 8/20
am Skipped workout to get stitches in cut hand
pm Brick - Spin Bike Ride 1:15, Water Run :35
HR152/126; 761 cal
tried to keep below HR142... got carried away 1-2 x
Pre-class 16:30
Class 58:30
Zone4- 22:52, z3- 31:30, z2- 15:32
Water run :35
8 x 30 bursts

Friday 8/21
am Spin Bike Ride 65 min
including extra w.u.
kept HR mostly in 125-139 range as planned
am lift weights
pm lift weights - finish
10 min exercise bike w.u.

Saturday 8/22
am Brick 1:11:06 ride, 20 min water run
moderate aerobic
Ride: HR147/124; 696 cal
Zone4- 22:46, Z3- 31:44, Z2- 8:35
3 x San Elijo Hill climbs - #1 3rd gear sit, 11:38; #2 2nd gear sit, 11:24; #3 3rd gear stand 10:44
pm Water Run 1:45

Sunday 8/23
am Water run :50
am&pm lift weights
10 min exercise bike w.u.
pm Swim 1200 yd
12 x 100 K - alt fly, fr