Thursday - Sunday 5 May 2013

THURSDAY 2 MAY
I'm switching to blogging multiple workout days in a single post so there won't be 7 in a week! I post these things as my training log and to share what I'm doing in case you need some motivation to get out the door, want to get a sense of how someone else's thought process goes, or simply want to get workout ideas.

At 4:40am I managed to dumped my entire morning "smoothie" over onto the counter before it was done blending. First time I've ever done that! It was supposed to be 1/3 pre-workout, 1/3 mid-workout, and 1/3 post-workout. I went without and instead did a semi-fasted morning workout. Hussled to the pool and was only a few minutes late.
5:08am Swim 3200yd :58
3,2,1 (300S, 200K, 100Fr)
6 x 50S on :60 - 2 fly/fr, 2 ba/fr, 2 br/fr
4 x 500 Fr on 8:00 - Harder effort than straight aerobic (Zone 3-ish+) - 6:57,657,7:00,701
intended to keep even or descend but fell off a little - tough set
CD 300S
Elliptical :30 min
After a shower and change (:20)...
Technically didn't need a 10 min warm up but I'm just getting back on Elliptical after doing little to none for past 5-6 weeks.
WU :10 - build from 3 to 9 setting, no incline
:15 steady Zone2 on 8-9 setting, no incline
CD :05
I do no incline right now because I'm trying to be cautious and not aggravate my plantar f-ing-itis.
Strength Train ~:10
Finish core work - :05 bridge, 50x 1-legged crunches(ea. leg), 50x side crunches (ea. side)
p.m. - foam roller and stretching 

FRIDAY 3 MAY
a.m. Elliptical :35 
WU :10 - build from 3 to 9 setting, no incline
:20 steady Zone2 on 8-9 setting, no incline
CD :05
p.m. Spin class Bike Ride :55
sprints and tempo - close to puking
Tough class. Legs were pretty much wet noodles afterward!

SATURDAY 4 MAY
a.m. Swim 3400 yd
3,3,1 - 300S, 300K, 100Fr
2500 Fr at Ironman pace (~high Zone2) - 36:45
Finish HR (heart rate) = 126 (my mid/high Z2) - did NOT push the finish, which would have pushed up my HR and meant the # wasn't reflective of effort
splits - 1250s = 18:26, 18:19; 500s = 721, 24, 24, 20, 719
CD 200
Felt fine but pretty fatigued post workout. Residual from last night's spin. Decided not to do my 2+hr ride - will move to Sunday
p.m. Swim~400 yd
Doesn't really qualify as a workout. Tested out some different hand paddles and tried out the underwater camera

SUNDAY 5 MAY
8:20am Road Ride - 3 hours (2:45 moving time) - aerobic Zone 2
Rode the Carlsbad and O'side coast, plus the O'side bike path. Wanted to avoid much hill climbing.
Longest ride in awhile. Faded the final :45. Took a :30 nap late afternoon!
49.1 miles, 17.9 mph ave
p.m. Swim ~200 yd - swim instruction


WEEKLY SUMMARY
Swim 9900 yd
Bike 6:01
Run 1:50 (elliptical) - includes strength training warmups
Strength Training 2 x 12-15 reps