Monday 2 March - Sunday 8 March 2009

This week is week 28 in the run up to California 70.3 half Ironman in Oceanside April 4. It is the 2nd week of the peak phase and is a recovery week (week 16, level 6 of the plan I'm following). 2 more weeks of the Peak Phase follow and then 2 weeks of taper.
Monday
Physical Therapy

Tuesday
Swim 3000 yd
3,2,1
4 x 100 IM on 1:45
5 x 100 K alt 50 Fly, Fr on 2:10
100 S
Mainsets
6 x 100 Fr on 1:30 – 121-122
6 x 100 Fr H on 2:00 – 112, 12, 13, 13, 13, 12
200 SD

Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)

Water Run 60 min for ~6 mile equivalent
22 min RPE8

Wednesday
Spin Class 60 min + 12 min
HR156/136; 828 cal
41+ min in zone 4, 9:32 in zone5

Water Run 60 min for ~6 mile equivalent
6 x 20 sec sprints, 40 sec recovery

Thursday
Spin class 55 min + 35 min
Avoided 145-150+ except when standing
HR152/136; 1043 cal
1:08 in zone 4

Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)

Physical Therapy

Friday
Swim 3000 yd
3,2,1
12 x 75 RI :05 – 6 Fr, 6 K (alt Fly, Fr)
100 S
Main set 6 x 200 Fr on 3:30 – 243, 41, 40, 39, 38, 35
200 SD

Spin Bike ride 75 min
Ride at recovery effort
HR129/119; 686 cal

Saturday
BRICK
Swim
3,2,1
6 x 75 Fr alt 25 K, P, S on 1:20
100 S
1800 Fr mod – 25:02
500 splits – 657, 659, 654
200SD
Road bike ride 90 min, 21.4 miles
HR149/129; 938 cal
Speed37.1/15.4 mph
Water Run 20 min for ~2 mile equivalent
There was much uphill on the ride. I was able to maintain effort in the HR range of 140-149 (sub lactate threshold) for a sustained amount of time without excessive discomfort.

Sunday
Water run 75 min for ~7+ mile equivalent

Friday 7 November 2008

7:30am Triple Brick - Swim 2700 yd, Bike 60 min, Run 30 min
3,2,1
2000 Fr - 28:08 (500Fr splits - 702, 703, 702, 701)
300 SD
*Exercise Bike ride (cybex) 60 min
10 min w.u.
50 min aerobic (zone 3)
HR133/123; 583 cal
*Run 30 min on Y 'track' - ~3.25 miles
30 min in aerobic zone
HR148/138; 369 cal

Planned 2000 swim to be @a 1:25/100 pace or 7:05/500.