Although I'm not yet following a training plan per se, I do know where I'm going and I know where I need to be in a couple more weeks when I do start the plan. So even though I'm winging it and training more by feel, it's still structured and with purpose. Two other comments - 1st, because I have to spread my rest across 3 different days instead of my traditional "Monday completely off" routine, it is a little more challenging to make sure I get enough rest. 2nd, also because of this difference in my rest routine, it's easier to take a slightly bigger perspective. I view a week less rigidly and see workouts in relation to each other. After all, 1 week blocks are actually rather arbitrary lengths of training time and are no more valid than 9, 10, or 12 days. It's just that a week fits with the rhythm of our society and our calendar.
Sunday's ride was meant to be 3 1/2 hours but I was feeling unusually good, strong, and fast. As a result the ride went 4:20. We'll see if I pay for it by being overly sore on Monday but I think I'll likely be pretty good.
I saw a very brief underwater video of my swimming on Friday. Like many of the people I coach I thought, "I look like that?!" Suffice it to say I thought my underwater pull had more bent elbow than I saw. I need some fresh video shot but until then I know what I'll be working on using the hand paddles I recently added to my swim training.
The coming week is going to be another challenging one, training time-wise.
Weighed 159.5lbs on Monday. Waking HR range - 43-47
Weekly Totals
Swim 3 times - 9600 yd
Bike times - 1x Spin :52; 1x Road 4:20 (77.5 mi); 1x Trainer 1:30 - Total 7:42
Run - 0x run; 3x elliptical 2:00; 3x walk 1:00; 0x water running; - Total 3:00
Strength Training - 2x upper, 2x core, 2x lower - 2 sets of 12-15 reps
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon - weight=159.5
am - Elliptical run :45; Strength training (lower only)
Elliptical endurance run at low zone2
Strength trainer - only had time for legs - up a little late
pm - Trainer Ride :60; Fast Walk :20
Trainer ride at endurance effort - low zone2 - pushing hard felt like it would lead to muscle soreness so didn't push as hard as Sunday's trainer ride
Fast walk around neighborhood (with 2 dogs)
Tue - waking HR=47
5:07am - Swim 3,450yd :56; Strength train continued from Mon. (upper body); Acupuncture (dry needling-ish approach)
300S, 300K, 400Fr w/hand paddles, 100Fr - redoing last Sunday's dismal 2150 TT
2150 Free - 31:30 (500 splits: 7:17, 720, 721, 720)
200 Swim Down
Strength Train upper body - somewhat a struggle after the swim.
10:45am Acupuncture for right foot plantar f-ing-itis
pm - Team Challenge swim coaching! - no training
Wed - front of lower legs (shins) very sore, likely from fast walk on Monday
am - Trainer ride :90 - Endurance effort, Zone2
pm - Indoor Brick - Spin bike class :52 (Zone2-3), Elliptical :30 (Zone 2)
Thu - waking HR=46
am - Swim 3150yd, :62 Speed work; Strength training (no core)
WU - 300S, 300K, 6 x 100 Fr RI 10 - 4 w/hand paddles, 2 without
"One-seven-five-two" = 4 x (100 Fr moderate on 1:45/RI 20sec, 75 Fr Hard on 1:05/RI 10, 50 Fr ez on 1:05/RI 20, 25 Fr H RI 30)
100ez
3 x (3 x 50 Fr H RI exactly 5sec, 100ez)
CD - 100S
Strength train - will do core tonight or tomorrow - time crunch
pm - Team Challenge - Western coaches' conference call; Walk :25 moderate pace w/2 dogs
Fri - Waking HR=43
am - Trainer Ride 1:30 Endurance effort Z2
pm - Core
Sat - Waking HR=45
am - Team Challenge Coaching; clinic presented by Diane Buchta Strength Training for Triathletes
pm - Swim 3000yd - Endurance effort - rest intervals varied to accommodate friend
300S, 300K, 200Fr, 200Fr w/paddles
2 x 50Fr; 2 x 100Fr; 2 x 200Fr; 1 x 300Fr; 2 x 200Fr, 2 x 100Fr; 2 x 50Fr
CD 300S
Sun
am - Ride/Walk Brick - Road Bike Ride - 4:20 (4:01 moving) -77.5 miles; :15 Walk
http://cyclemeter.com/fe240f3a4e9952d6/Cycle-20130609-0808?r=e
Road ride from Encinitas, thru Carlsbad, Oceanside, and Camp Pendleton, past San Onofre, and return - 19.3 mph ave. This was scheduled to be a 3:30 ride but felt good so went further/longer than planned. Was also faster. I trained by how I felt but checked heart rate periodical to make sure I was in Zone 2.
pm - Elliptical Run :45 - Zone 1 recovery HR - fatigue kept it from getting any higher.
Pool was closed today so no water run this week.
No comments:
Post a Comment