Monday 27 July - Sunday 2 August 2009

Mon 7/27 - Last week was frustrating with only 1 day of workout, plus weights. This week should be better. Starting back on Week #5's Base Phase workouts yet again after missing so much time in last few weeks. Decided it's more important to return to these as opposed to ramping up to fast and possibly getting injured. Will sacrifice some of the build and peak phase workout weeks later in the process/plan.
Sun 8/2 - Received orthotics on Friday. Won't be running until I gradually build up how long I wear them in day-to-day activities. Very happy with my new weight training routine created by Diane Buchta. Her background includes training IM champion Mark Allen as well as Paula Newby-Frazier, including the year she broke her foot and couldn't run leading up to winning at Kona again. I've got a plan and some confidence that I'll get to do IM Arizona in November. It's been something of an emotional rollercoaster with this. Was VERY happy to be training again this week. May have overdone it, especially with the cycling. My body handled it but in hindsight I should have eased into it a little more gradually. It was tough to hold back once I got the go-ahead.
Weekly Totals:

Swim 10,850 yd

Bike 8:20

Run 3:10

Wts 3 times

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Monday 7/27
am Swim 3000 yd, Water Run 40 min, Spin Bike Ride 60 min
3,2,1
6 x 75 Fr P on 1:40
6 x 75 K RI 5 - 4 Fly, 2 Fr
50 S
10 x 100 Fr Moderate minus on 1:30 A.T. ~127
50 S
6 x 50 Fr H minus on :55
Water Run 40 min
40 min break
Spin Bike Ride 60 min
HR 147/133; 670cal
Zone4- 41:12, Z3- 12:50

pm lift weights
Training session with guru Diane Buchta
including 10+ min warmup ride on ex. bike

Tuesday 7/28
am Swim 1400yd, Water Run 45 min
300 Fr, 300 K, 300 S
4 x 100 IM on 1:45
100sd
Water Run 45 min
6 x 30 bursts

pm Spin Bike Ride 60 min
5 + min pre class ride
55 min class
HR154/138; 675 cal
Zone4- 42:25

Wednesday 7/28
am Spin Bike Ride 40 min (late to class) + 45 min
30 min class + 10 min post-class ride
HR149/128
45 min class
HR145/132
pm lift weights
12 min ex. bike w.u.

Thursday 7/30
am Swim 2950yd, Water Run 45 min
3,2,1
5 x 100 Fr P on 1:30
5 x 200 Fr on 3:10 - alt 50ez, 50H
6 x 75 Fly K on 1:40
50 s
10 x 25 Fr sprint on :35
100 sd
Water Run 45 min
more focused on form and effort

Friday 7/31
am Spin Bike Ride 58 + 56 min
2 x 45 min classes + pre-class riding
1st class
HR164/133
2nd class
HR160/137 excluding pre-class ride
pm lift weights
10 min spin bike w.u.

Saturday 8/1
am Swim 3500yd, Water Run 60 min
3,2,1
5 x 100 Fr alt 50 P drill, 50 P RI :05
4 x 100 Fly K on 2:15
75 S
1800 Fr - 26:24
500 splits - 715, 721, 720
125 sd
swims were slow. i believe it's muscle fatigue from new weight exercises and 1st full week in ~3 weeks.
Water Run 60 min
focus on form and consistent effort

Sunday 8/2
am road Bike Ride 3:01:17, 48.8 mi
HR151/127; 1840 cal
Speed37.3/16.6mph
2 San Elijo Hill climbs - 11:10, 11:05