06 February 2011

Monday 31 January - Sunday 6 February 2011

Written2/6 -  I realized this week that although I've been dedicated to training I have not been very focused on either my goal for IM California 70.3 or IM Texas. It's not like I'm not making progress towards those goals but, beyond thinking about IMTX and my lack of knowledge of the course and about heat acclimation, I haven't gone much beyond that. It's time to get focused on both races. I'm familiar with the IM Cali course so visualizing the specifics has started.
Trained hard on the weekend with a 2500 yd straight swim at a moderate pace and a 4 hour ride on Sat and a 2:10 (13.45 mile) run.
Weighed 159.0 lbs during the week.

Week Totals
Swim 3 times - 9400 yd
Bike 4 times 8:22 - 2x Trainer 4:17; 1x Road 4:05 (64.0 mi)
Run 3 times - 1x run 1:19/treadmill :51; 1x walk ~:20; 2x stairmaster :20 - missed 1 recovery run of 35 min on Super Bowl Sunday
Strength Training - 3x upper, 3x core, 2 2/3x lower - 3 sets of 12-15 - missed 1 BOSU "rowing" routine skipped 2 leg exercises on Sunday
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Mon  rest day
Tue 2/1
am -Swim 2950 yd; 44 min Run
700 wu; 4 x 50 Fr Breath every 5th on 50; 6 x 200 Fr on 3:00 - 249, 49, 48, 48, 48, 46;
50ez; 7 x 50 Fr H on 55 - 35-36; 50ez; 3 x 100 K on 2:10; 100sd
Run (dirt track) +5min walk w.u. and c.d
8 x 1:00 H/ 2 min recovery

15 min Sauna
pm - Strength Training
10 min wu Stairmaster
Wed 2/2
am -Trainer Bike Ride 1:50
8 x 1:30 H, 2:00 recovery; HR143/115ave
pm -Swim 3150 yd
700wu; 4 x 100 Fr drill; 6 x 200Fr Fartlek - 50ez, 50H on 3:10; 100 Mtn. K RI 5-10;
50ez; 6 x 50 Fr on 55; 100sd
Thu Resting HR45; Weight 159.0 lbs
am -Brick 1:15/:23 at high aerobic
Bike HR141/127ave; Run HR146/137ave
Good level of intensity
pm -Strength Training
10 min w.u. Stairmaster
Fri 2/4
am -Trainer Ride 1:12
at high aerobic; HR129ave
Sat 2/5
Swim 3300 yd; Road Bike Ride 4:05
600w.u.; 2500 Fr - 36:17 (500 Fr splits - 714, 716, 715, 715, 717) (Phil 36:17)
1 hr break
Road Bike Ride 4hr5min; 64 miles; 16.5 mph ave.; HR111ave
Coast sections 17.7 mph ave
Sun2/5 Super Bowl
Run 2:10 (1:19 dirt track, :51 treadmill)
(8.2 + 5.25 = 13.45 miles)
HR 128ave including w.u.
+10 min walk c.d.
Strength training

1 comment:

  1. wow....got any pointers for my training?

    ReplyDelete