Written 3/7 - Very tired from the weekend training. Even though I cut back on the length of training planned, it wasn't enough. I'd done well with cutting back during the week after missing nearly 2 weeks but it caught up to me by the weekend. Will likely cut back on next week's workouts a little too. By the end of next week I would expect to be pretty much back to where I was before the Shockwave treatment on the left plantar fascia. Did manage to get a bike ride in on Saturday before the rain.
Week Totals
Swim - 7450 yd
Bike - Spin 1:57, Road 2:05 (34.9 mi)
Run - water run 3:25
Strength Training - Upper 3 days, lower 3 days - 3x10-12 to fatigue, core 3 days
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Tue 3/2
am Swim 2350 yd, 45 min Water Run
3,2,1; 6 x 50 K RI 10
8 x 100 Fr on 1:40; 25 ez
5 x 75 Fr on 1:40; 50 ez
5 x 25 Fr on :35; 75 SD
Water Run 45 min
6 x 30/60
pm - Weight Training - Lower body 3 sets of 10-12, core; wu 10 min exercise bike
Wed 3/3 am - Weight Training - Upper body 3 sets 10-12; wu 10 min exercise bike
pm - Spin Class 56 min
1st time back - took it relatively easy, no sprints, minimal standing
Thu 3/4 am - Swim 2350 yd, Water Run 45 min
3,2,1; 4 x 100 Fr drill RI 40; 25S;
5 x 200 fr on 3:20 - 239, 38, 41, 39, 39
50S; 4 x 50 Fr on 55; 75SD
45 min Water Run
6 x 60/60
Fri 3/5 am - 61 min spin Bike Ride Class, finish strength training
HR137/124
Zone5- 0, z4- 13, z3- 38, z2- 5, z1- 4
Sat 3/6
am - Bike Ride 2:05, 34.9 miles
HR156/129
Speed 32.4/17.9 mph
Zone5- 6, z4- 42, z3- 1:04, z2- 9, z1- 3
pm - 40 min Water Run
6 x 20/40 sprints
Sun 3/7
am - Swim 2750 yd; strength training
3,2,1
2000 Fr - 28:46 (706, 710, ?, ?)
150SD
Strength training - sore left shoulder
pm - Water Run 1:15
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