Written 1/3 - Didn't take a typical rest day on Monday because I knew this week would be limited due to taking some vacation time in Palm Desert. Got plenty of riding in but water runs and swimming were more limited. Did manage to find a pool that was a very warm 82 or so degrees but didn't do strength training. Still have some right knee pain occurring when I do fly kick so did freestyle kick instead. Only 1 day of physical therapy because of the holidays.
Weekly Totals
Swim 7600yd
Bike - Spin 0, Road 6:40 (102.4mi)
Run - water run 1:21, eliptical 32 min
Strength Training - Arms 1 day, legs 1 day and core 1 day
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Mon 12/28
am Extra - Swim 2600 yd
3,2,1; 100 IM Mtn; 100S
10 x 100 Fr on 1:30 - 121,21,21,20,20,20,20,19,19,18
4 x 100 Fr k on 2:20
100SD
Tue 12/29
am Swim 2800yd, Water Run 45 min, Core work, Physical Therapy
3,2,1; 4 x 100 Fly K on 2:05; 100S
4 x 400 Fr on 6:00; 100SD
45 min Water Run
8 x 30/60 sprints
Core strength training
Weights - Arms 3 x 15, legs 2 x 15, core
physical therapy
Go to Palm Desert
Wed 12/30
am road Bike 1:30, 23.3 miles
HR152/127
Zone5- 1, z4- 13, z3- 35, z2- 30, z1- 9
Thu 12/31
am road bike ride 1:05, 16.6 miles, HR ave129
Zone4- 27, z3- 19, z2- 13, z1- 2
Fri 1/1/2010 New Year's Day
Road bike ride - 16.8 miles, 1:05:30, HR144/123
Zone4- 14, z3- 34, z2- 14, z1- 2
Swim 2200yd
3,2,1; 8 x 50 Fr on 45; 50S
5 x 200 Fr Fartlek on 3:10 - 50ez, 50 H; 150SD
Eliptical 32 min, 3:55 miles
Sat 1/2
No swim
Palm Desert 3 hr road ride, 45.7 miles
HR152/116
Zone5- 1, z4- 28, z3- 68, z2- 52, z1- 24
Bursera to Nature Center
15:39 seated HR140/132
15:46 aero HR140/132
15:16 Standing HR151/138
Sun 1/3
am 36 min water run
Home from Palm Desert
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