09 May 2010

Monday 3 May - Sunday 9 May 2010

Written 5/9 - I'm feeling optimistic. I'm slowly getting stronger and am starting to believe I'll be close to being ready to start my Ironman Arizona training plan on time next month. May have to trim a few weeks out of it but not more than one 4 week cycle (3 weeks of building intensity and/or volume followed by 1 recovery week). Managed to ride over 1 and a quarter hours on Saturday, followed in the afternoon by a 1700 yd swim, 20 min water run, and 35 min walk. My diet is expanding as I can tolerate more fruit, vegetables, and whole grains. And pain is pretty much gone. Weighed in at 157.5 with a resting heart rate of 49 (little higher than it was a year ago).

Week Totals
Swim 3x - 4800 yd
Bike - 2x Spin 1:46, 1x Road 1:19 (21.0 mi)
Run 3x water run 55 min; 30 min eliptical; walk 4x
Strength Training - 2 sessions, 2 sets x ~15 reps
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 5/3 rest day - walk dogs
Tue 5/4 - am Swim 1500 yd, Water run 15 min
400 Fr, 300K, 100S
3 x 200 Fr Fartlek on 3:10 alt 50 build, 50 ez; 100SD
pm - Strength training 2 x 15
WU 15 min Eliptical
Wed 5/5 - Weight 157.5 lbs 
45 min Spin bike ride (no class)
HR129/115; Zone1- 2, z2- 11.5, z3- 28.5
Thu 5/6 - am - Swim 1600 yd, Water run 20 min
3,2,1; 200 Mtn Fr on 45/50
4 x 50 Fly K on 1:05; 4 x 50 Fr on 45; 100 SD
20 min water run
pm - Spin Bike Ride class 61 min
HR126/115; Zone1- 6.5, z2- 14.5, z3- 39.5
Walk dogs
Fri 5/7 - Resting HR 49 bpm
Strength Training 2 x 15
WU 15 min Eliptical
Physical Therapy
Sat 5/8 - am - Road Bike Ride 1:19
21.0 miles; Speed 34.1/16.7 ave; HR 124ave
Zone1- 3.5, z2- 14, z3- 44, z4- 16.5, z5- 0
pm - Swim 1700 yd, Water run 20 min
3,2,1; 6 x 100 Fr on 1:30 - 125, 24, 23, 23, 20, 19;
50ez; 4 x 50 Fly K on 1:05; 3 OverUnders on 1:15; 100 SD
20 min Water Run
35 min walk dogs
Sun 5/9 Mother's Day - day off
Walk dogs - long hike
no strength training

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