Written 8/8 - This was week 9 of 23. Had a good week though the 4 hour ride on Sunday I failed to maintain intensity for the last 1 1/2 hours. I think it may have been in part because of the 2 hour run on Sat. Missed a 35 min recovery run and strength training on Sunday. Marc was here visiting. This was the 4th and final week of a strength training Power Phase. I have increased amounts of weights for nearly every exercise steadily and am stronger than ever in many movements. My left shoulder has improved substantially, though the right one is still not right. Amazingly it doesn't restrict my motion in swimming. I do tend to breathe only to one side which takes a little pressure off of it, but that's my only compensation. Ran 20 minutes twice this week, finishing the run workouts on the elliptical. Will not increase beyond 25 min in any single workout this coming week.
Week Totals
Swim 3times - 8450 yd
Bike 4times - 3x Spin 4:24.5; 1x Road 4:01 (63.5 mi)
Run 3times - 3x run :54; 2x eliptical 2:12; 2x stairmaster :20
Strength Training - 2times upper, 3times core, 2times lower - 3 sets of 10, 8, 6
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Mon rest day
Tue 8/3
am - Swim 2650 yd, "Run" 46 min
3,1,1; 6 x 225 Fr on 3:20; 6 x 50 Fly K on 65
50 S; 7 x 50 Fr on 55 - 35s; 100sd
"Run" 46 min, HR153/124; z1- .5, 10, 25.5, 8.5, 1.35
Run 13 min on dirt track
HR126/119
Elliptical 33 min
8 x 1:00/2:00 sprint/recovery
HR153/126
pm - Strength train - power phase 10, 8, 6 reps
wu 10 min stairmaster
Wed 8/4
am - Spin bike ride 2 classes 1:54
55 min class and preclass - HR135/155
z1- 5.5, 19, 29.5, .5, 0
4 min break
59 min class and preclass
z1- .5, 12.5, 17.5, 25, 3.25
pm - Swim 2600 yd
3,1,1; 6 x 225 Farlek Fr on 3:20 - 50ez, 50H, last 25 ez to mod
6 x 50 Fr on 55 - 34, 34, 35s; 6 x 75 K on 1:40; 100SD
Thu 8/5
am - Brick 1:22.5 spin bike ride, 20 min treadmill
spin bike HR136/123; treadmill HR120/115
HR136/122; z1- 5, 23.5, 1:06.5, 6.5, 0
pm - partial strength training
wu 10 min stairmaster
Fri 8/6
am - Spin bike ride 1:13
Class, pre-, and post-
HR144/123; z1- 5, 16.5, 27, 23.5, 0
finish strength training
Sat 8/7
am - Swim 3200 yd; 1 hr Pilates (beginners)
3,2,1; 2500 Fr mod - 36:09 (712, 718, 716, 714, 709); 100 SD
Pilates class
pm - 2:00 'Run' - 21 min on YMCA dirt trail, 1 1/2 min transition, 1:39 Elliptical
Dirt track - HR129/123; Elliptical HR135/124
z1- 1, 11.5, 1:45, .5, 0
Sun 8/8
am - Road bike ride 4:01, 63.5 mil
HR140/108; Ave 16.0 mph
z1- 35.5, 2:21, 47, 5, 0
Had a difficult time pushing very hard the last 1.5 hours.
pm - skipped a 35 min recovery run and strength training session. Marc was visiting.
Thanks for all of the links to both your IMAZ experience and your wife's. I am going to send my wife the links, they should be a tremendous help for her, especially since she is going to be tending to my two daughters (5 yrs and 7 yrs old). Hope the Plantar Faciitis isn't keeping you off the roads to much.
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