WEEK OF DECEMBER 10TH (2012)

-------WEEK OF DECEMBER 10TH-------
M - 2500 swim easy; 500 band; 500 pb+bnd; 2x250 bnd; 500 pb+bnd; 2x250 bd; 1k pd/pb/bd; 400IM+100; 500swim; 300 as 25kick/25swim   (((7300 SCY)))
  - 2:05:00 aerobic CT erg ride, @ 200 watts 130-135 hr, 5' cooldown easy

T - 1500 swim; 5x100 band; 500 swim w back; 100 band; 400 pb+band; 500 paddles; 500 as (75swim/25kick); 100 cooldown   (((4100 SCY)))
  - 1.5 ride CT erg---> 10' warm; 35' @ 200/133-137; 45'@220/139-142   (170's..before was 175's)

W - 2:43:00 ride as--> 45' big gear hills on pier st, 150 hr cap; 1:58:00 @ around 130 bpm  (170's)
  - 59' Lake Run @ 140 bpm mostly, right achilles/low legs sore towards end

R - 3k ez swimming 1k paddles easy; 200 cooldown   (((4200 SCY)))
  - 1:15:00 ez ride CT, butt/piroformis left side, sore from hill reps

F - 1k swim; 5x200 band on 3' (2:51-:54); 10x100 band on 1:30 (1:21-:24); 1k swim; 10x100 paddles on 1:20 (1:10-:13); 100 harder 1:14; 400 swim; (((5500 SCY)))
  - 47' easy run

SA - 45' threshold swim (1:17-1:20 pace..a few 1:16/1:21); 500 paddles thresh; 500 pb/bnd thresh; 500 pd/pb/bnd thresh; 500 swim thresh; 500 pb/bnd thresh; 300 cooldown   (((6300 SCY)))
   - 2 hr ride CT, 10' warm; 50'@195wtts/125-126hr; 30'@ 200wtts/127-129hr; 30'@205wtts129-132hr

SU - 67' run long run out and back, early at 135-140, last 50-55' @ 145-152 h.r.  knee felt weird on end of run, last minute of felt it tweaked
   - 2k swim; 500 swim; 500 paddles; 500 swim; 500 pb/bnd; 200 swim; 300 swim   (((4500 SCY)))
   - 2 hr ride CT, 60' up to 175w/115-120 h.r.; 30' @ 200w/125-128hr; 30'@215/129-131h.r.