18 July 2010

Monday 12 July - Sunday 18 July 2010

Written 7/18 - Week 6 Base Phase of the 23 week plan. The week went well. I felt really good about Wednesday's training, a heavy day. Saturday's brick workout that included a hard mile swim, a 75 min bike ride, and a 30 min Elliptical "run", went very well. Took the rest of Sat and Sunday morning off for a little celebration of our 28th anniversary. Had a 2nd week of "Power Phase" strength training (3 sets of 10, 8, 6 reps) and am upping the weight on some exercises. Had a little trouble sleeping for unknown reasons twice this week. Don't believe it's a symptom of overtraining as I took my resting heart rate and it's as low as it's ever been: 44 bpm.

Week Totals
Swim 3x - 7300 yd
Bike 3+x Spin 3:51; 1x Road 1:14
Run 4+x eliptical 3:05
Strength Training - 3x upper, 3x core, 3x lower - 3 sets of 10, 8, 6 - Power Phase
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon  rest day
Tue 7/13
am - Swim 2450 yd; 50 min Elliptical
3,2,1; 11 x 100 Fr on 1:30; 3 x 100 Fly K on 2:10; 50S
6 x 50 Fr on 55; 100 SD
50 min Elliptical
6 x 30 Sprints
HR150/123; z1- 1, 10.5, 32, 6.5, 0:06
pm - Strength training - power phase 3 sets of 10, 8, 6 reps - did not go to failure... was cautious
wu 10 min elliptical
Wed 7/14
am - Spin bike ride 1:46 - 2 classes
5 min pre- , 44 min class
HR153/126; z1- 5, 6, 20,17.5, 1
5 min break
8 min pre- , 44 min class
HR153/134; z1- 0, 1, 23.5, 25.5, 1.5
pm - Spin bike class 60 min, Swim 2450yd, 15 min easy spin
60 min Spin class
HR136/123; z1- 2, 9.5, 44.5, 4, 0
300 Swim, 100K, 100S
6 x 200 Fr fartlek - 50 build, 50 debuild on 3:20
4 x 75 Fly K on 1:40; 50 S
12 x 25 Fr on 35; 100sd
~15 min easy spin bike ride
Thu  7/15
am - no workout
pm - spin bike ride 60 min
no HR monitor
Fri  7/16
am - 45 min Elliptical; strength training
started off a bit slow, taking time to get the heart rate into the 120s
HR130/112; z1- 8, 13, 22.5, 0, 0
strength training power phase 3 sets 10, 8, 6 reps
pm - no workout
Sat 7/17 ANNIVERSARY!
am - Swim 2400yd, Brick 1:14 Road Ride, 30 min Elliptical
3,2,1; 1650 Fr Time Trial - 23:11 (7:00, 7:05, 7:03); 150sd
Brick - 1:14 road bike ride, ~5 min transition, 30 min Elliptical
Bike - 1:14, Y/Leucadia Bl/101 Carlsbad, (no bike computer)
HR143/123; Z1- 1.5, 14, 50, 8.5,0
Elliptical 30 min, HR135/127; Z1- 0, 2, 25.5, 2.5, 0
pm - no workout
Sun 7/18
am - no workout
pm - 50 min Elliptical, Strength training
Elliptical HR118ave; z1- 2, 10, 31.5, 0, 0
Strength training power phase 3 sets 10, 8, 6 reps

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