13 - 19 May 2013 Training Log

Information meetings to sign people up for Team Challenge began this week. Modified my training schedule to work around them. Spent a little time planning my own training schedule for the summer because I'll have less time to do that as I (gladly) put even more of my focus on coaching others. The road ride on Sunday was nice and hilly. I can tell I'm not in great shape at the moment as I was somewhat tired the rest of the day.
Right foot plantar f. is no better - it anything it's worse. The odd thing is that the location of the heel pain has moved to the outside bottom instead of inside bottom. I've scheduled a Dry Needling session with an acupuncturist in a week and a half to see if that will do the trick. Will have her work on my right foot as well as there's tenderness and I'm concerned that it's returning to that foot too after 2 years without it.
The coming week I want to up the time on elliptical or add a water run, get at least 2 core sessions in, and ride on the road close to 3.5 hours. Also want to figure out a system for carrying 2 kayaks to our future group open water swims.
Week Totals
Swim 3 times - 9800 yd
Bike 4 times - 2x Spin 2:00; 1x Road 3:05 (51 mi); 1x Trainer Ride :45
Run 2 times - 2x elliptical 1:15; 
Strength Training - 3x upper, 1x core, 2x lower - 2 sets of 12-15
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Mon
am - Strength training - endurance phase, 2 x 12-15 reps, no core-specific; WU :10 elliptical
pm - Bike trainer ride 1:30 - aerobic ride watching Tour de California
Tue 
5:07am - Swim 3000yd; Elliptical run :35; Strength train
Swim 3000 yd - Speed/Tempo work
300S, 300K, 200S
4 x 100 Fr on 1:35 - alt. breathing, warm up set
4 x 300 Fartlek Fr on 4:50 (should have been 4:45) - 50ez, 50 mod, 50H
8 x 50 Fr on :55 - hard effort
200 CD
Elliptical :35 - ~:08 WU, :22 Zone2, :05 CD -
pm - Team Challenge Info Meeting - no training
Wed 
am - Strength training - endurance phase 2 x 12-15 reps (core-specific to do Thu); WU :10 elliptical
Physio appt for right plantar f. - regressed past 2 days with a little more pain
pm - Spin bike class :60
:10 WU
:45 mixed - moderate, climbing, some sprints
:05 CD
Thu 
am - Swim 3300 yd, Elliptical :40
3,3,1 WU
6 x 100 Fr - 3 on 1:35, 3 on 1:30, no break
6 x 200 Fr on 3:05 (3:00 was out of the question this morning)
6 x 100 Fr on 1:35 - slowed up on #5 and 6 to prevent leg cramps from taking over
CD 200S
:20 transition, deciding whether to risk doing elliptical
Elliptical
:08 WU (build from 3 to 9 resistance)
:27 Zone 2 (1 incline, 9 resistance)
:05 CD
pm - Trainer bike ride :45 - Recovery ride Z1, drifted into Z2 while watching Tour de California
Fri 
am - none
pm - Spin Bike Ride :60 - Hard ride Zone3-5 - "like a swim workout"
:10 WU
4 x 1:30/:30
ez pedal; 5 x 10/20 fast sprints; ez pedal;
4 x 1:30/15 same watts as 1st set
ez pedal; 4 x 20/20 fast sprints; ez pedal;
4 x 1:25/35 higher watts than 2nd set
ez pedal; 4 x 30/30 fast sprints standing; ez pedal;
4 x 1:20/25 same watts as 3rd set
:05 CD

Sat
am - Team Challenge Info Meeting - no training
2:30pm - Swim 3500yd - endurance effort; Strength train upper
3,3,2
4 x 50 Fr alt breathing on :50
6 x 400 Fr on 6:15 - 5:51, 549, 547, 553, 605, 625 - fatigue hit and leg cramps were just on the edge of setting in. Final 2 - 400s did easy push off of the wall to baby them.
100 CD
Strength train - upper body, no legs (too much fatigue - cramp risk)
Sun
am - Road Bike ride 3:05 ~49 miles - lots of hills - mostly Z2 - (Home, Del Dios Hwy, Harmony Grove, San Ellijo Hills, Faraday/Cannon Rd, 101 south, La Costa Av, home)
pm - none