10 January 2010

Monday 4 January - Sunday 10 January 2010

Written 1/10 - It was a good week. Had to remind myself it was a Recovery Week and to not do an extra ride on Sun. Starting to increase the weights. Did 3 sessions (only 2 core). Sat. bike was fast and higher effort than scheduled. Need to hold back some to build my base. Have a Century Ride next Saturday.
Weekly Totals
Swim 6950yd
Bike - Spin 3:30, Road 1:07 (19.2mi)
Run - water run 2:40, eliptical 21 min
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 2 days
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Mon 1/4 - rest day
Tue 1/5
am Swim 2550yd, Water Run 40 min
3,2,1; 6 x 50 Fly K on 60; 100S
12 x 100 Fr on 1:30 - 122-124; 50S
4 x 50 Fr Sprint on 55; 100SD
40 min Water Run
8 x 30/60 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core
Wed 1/6 - wt. 164
am spin Bike 1:10
HR154/128
Zone5- 1 1/4, z4- 37, z3- 18, z2- 6, z1- 4
pm 60 min spin Bike - no heart rate monitor
Thu 1/7
am Swim 2100yd, Water Run 40 min
Sore this morning from strength training  - chest, shoulders, triceps
3,2,1; 4 x 50 Fr P on 45; 4 x 50 Fly K on 60; 50 S;
5 x 150 Fartlek Fr on 2:20 - 50 build, 25 debuild
4 x 50 Fly K on 65; 100 SD
40 min Water Run
6 x 20/40 sprints
pm Spin bike ride 1:10, 5 min pre, 65 min class
HR147/125
Zone4- 31, z3- 23, z2- 9, z1- 7
Fri 1/8
am - strength training - 3 x 12
wu 10 min Eliptical
Sat 1/9
am - Swim 2300 yd
3,2,1
1500 Fr - 21:06
500 fr splits - 705, 705, 656
200 SD
pm - Brick 67 min bike, 30 min water run
Bike 19.2 mi., 67 min; 31.0/18.2mph
HR156/129
Zone5- 1, z4- 35, z3- 20, z2- 8, z1- 3
30 min water run
Sun 1/10
am strength training - 3 sets 12 arms
wu exercise bike 10 min/2.65mi
pm - 50 min water run; strength training - legs, core

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