02 August 2009

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
  • ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    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

    No comments:

    Post a Comment