Monday 18 January - Sunday 24 January 2010

Written 1/24 - Tried a little treadmill running. Finally got my flu shots on Tuesday.
Weekly Totals
Swim 8350yd
Bike - Spin 4:53, Road 1:53 (25.0mi)
Run - water run 2:55, eliptical/treadmill 21 min
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 3 days - increas1/2 plate on most exercises.
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Mon 1/18 - rest day
Tue 1/19
am Swim 2700yd, Water Run 50 min
3,2,1; 6 x 75 Fr P on 1:10
4 x 75 Fly K on 1:35, 2 x 50 Fr K on 65;
9 x 100 Fr on 1:30 - 122-120;
10 x 25 Fr Sprint on 35 - all 15's; 100SD
50 min Water Run
8 x 1/3:00 sprints
Flu Shots
pm Weights - Arms 3 x 12, legs 3 x 12, core - increase weights
wu 10+ min eliptical
Wed 1/20 
am spin Bike 1:15
6 min pre-, 15 min-post, 60 min class- lots of hard hills
HR153/128
Zone5- 1, z4- 36, z3- 26, z2- 7, z1-5
pm 60 min spin Bike
HR140/123
Zone5- 0, z4- 14, z3- 33, z2- 7, z1-5
Thu 1/21
am Swim 2950yd, Water Run 40 min
3,2,1; 100 IM Mtn; 8 x 50K - 4 Fly on 60, 4 Fr on 65
5 x 200 Fartlek Fr on 3:10 - 50 build, 50 debuild;
4 x 100 Fartlek Fr on 1:30 - 25 build, 25 debuild; 150 SD
40 min Water Run
8 x 20/40 sprints
pm Spin bike ride 1:06, 11 min extra, 55 min class
HR158/129
Zone5- 6, z4- 27, z3- 20, z2- 27, z1-6
Fri 1/22 -am - strength training - arms 3 x 12, core, 3 x 12 legs
wu 11 min Treadmill walk/run
Sat 1/23
am - Swim/bike brick: Swim 2700 yd, spin bike1:31
3,2,1; 2000 Fr 27:57 - 701, 701, 658, 659
100SD
Spin bike ride 1:31 - 60 min class + 31 post-class
plan: stay under HR 140, mostly maintain HR128-132
HR142/131ave.
Zone5- 0, z4- 41, z3- 47, z2- 3, z1- 0
pm - Water run 55 min
Sun 1/24
am - Brick: Bike 1:53, Water run 30 min
Bike 1:53, 25.0 mi
speed 38.9/13.8mph
HR145/115
San Elijo Hills seated climbs - 11:14, 11:20, 11:35
30 min water run
pm - strength training - 3 x 12 legs and arms, core