Mostly a good week of training. Not enough sleep though!
Weighed 156.0 on Mon. to start the week
Week Totals - Nope, not adding them up again
Swim times - Total yd, :
Bike times - x Road : (mi); x Trainer - Total :
Run/Walk times - x elliptical :; x walk : - Total :
Strength Training - 2x upper, 1x core, 2x lower - Total :
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Monday - Up a little late so adjusted how much training I could do in the a.m.
am - Strength training - partial (about 2/3rd) - Power phase for some moves = 3 sets to failure, 8-10 reps, 6-7 reps, 4-5 reps
pm - :45 Elliptical - tempo effort; strength training (complete from this morning)
:10 WU, :30 tempo - didn't hit tempo zone until 1/2 way into the 30 min, :05 CD
Strength train
Load truck with kayaks and equipment for Tue open water coaching
Tuesday - Short on sleep but expecting a nap at lunch
am - Swim 3100yd - speedo/tempo; :60 walk/run - endurance
WU 250 S, 6 x 75 Fr Fartlek(but still warm up) alt 50ez, 25 hard RI 15; 3 x 100 K RI 10; 50Fr
6 x 150 Fr BS(broken swim) - 100 Fr Hard RI 10, 50 ez RI 40 (100 time range 116-114),
600 Fr P w/buoy, pads
8 x 50 Fr - odd #s on 40sec, evens on 1:05
150 CD
:60 walk/run - alt 2 min fast walk, 1 min run on dirt track
pm - Coach Team Challenge - open water (Swim about 300 yd)
Wednesday
am - 2:00 Walk/Run on road 9.24 mi
:12 Walk WU; alt :01 Run/:02 Walk; :05 Walk CD
Average pace on walk/run portion = 12:22/mi
pm - :45 Trainer Ride - 2:00 endurance ride was planned but had coaching to do. This was a compromise.
10 x 30 sec sprint/ 30 sec recovery
Thursday waking HR47, sleep 7 1/4hr
am - 1:00 Trainer Ride - endurance Zone2
pm - Acupuncture appt.; Team Challenge Coaching in Encinitas - 1:00 Walk/Run
1:00 Walk/Run Road walk/run (Moonlight/Encinitas to Cardiff and back) 5.1miles
:09 WU, :21 alt 1min run/2 min walk, :27 alt 1min run/1min walk; :03 CD
The 1min/1min drops my pace by 30 sec to 1 min/mile. My cardio can handle that. Can my foot? Is there any difference? I don't know the answers. 11:23/mi. vs. 10:53/mi this time.
Friday - only 6 hours sleep last night but plan a nap at lunch and early to bed tonight. Fatigue showed during the swim.
am - Swim 3400 yd, :60; Strength train - Power phase for some moves = 3 sets to failure, 8-10 reps, 6-7 reps, 4-5 reps (finished 80% of workout)
300S, 300K, 600P w/buoy, pads, 600Fr alt breath with catch focus
2 sets (3 x 150Fr RI 15, 300Fr RI 30)
100 CD
Strength train - no core or lat pulldown
pm - none - had to work late
Sat
am - Team Challenge Coaching - EZ :20 ride
pm - Swim 4700 yd, about 1:20; Elliptical :60; Lat pulldown (but no core)
600S, 400K, 12 x 50P w/pads, buoy on :50, 100 Fr
3 x 1000 Fr RI :45 - 14:21, 14:22, 15:03 - leg cramps on last 300 so pulled w/buoy to finish
CD 200
:60 Elliptical at endurance zone2 effort
Sun
am/pm - Road ride 1:45; Open water swim (coaching) about :50 = about 700 Ez swim; Road ride 2:20; :30 Walk/run brick 2min walk/1min run
2nd ride included 6 x 12 min hard effort repeats, 10-12 min recovery effort - done on Fiesta Island (hard on full loop, ez on short loop)
1st ride
2nd ride
walk/run at 11:53 average pace
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