Friday, February 1, 2013

WEEK OF DECEMBER 24TH (2012)

---------WEEK OF DECEMBER 24TH------
M - 1k swim; 500 band; 500 swim; 500 swim; 500 paddles; 500 pb+band; 6x50 band; 2x50 sprints on 60" (31", 31"); 300 cooldown  (((4200 SCY)))
  - 3:10:00 CT/CPU @ 222 watts; low 130's heart rate

T - 58' run, easy, mid 120's mostly, low 130's a few times.
   ********CHRISTMAS DAY*********

W - 1k swim; 500 swim; 1k swim; 500 swim; 500 pb+band; 2x250 band; 200 swim..pool 90 degrees!  (((4200 SCY)))
  - 31' ez TM jog after swim, h.r. @ 110 ave, 5.0-5.3 mph
  - 3 hrs CT around 210 watt ave

R - 2 hr easy-mod ride CT, IM Wis, 195 watts
  - 1k swim; 10x100 band on 1:30 (1:18 ave); 10x100 on 1:20 (1:12 ave); 100pd; 5x100 on 1:20 (1:12,:13); 100pd; 5x100 on 1:20 (1:11-:12); 1k pd; 100 hard (:12); 300 swim  (((5500 SCY)))

F - 3 hr CT/cpu, IM Kona, about 218 watt ave, 2 hrs H.R. 125-130 ave, last hour 128-135 ave
  - 60' brick run, 130-140 h.r. range, 140-145 last 15'
  - 3k straight swim, good effort last 2k; 1k pdl; 1k pdl/pullbuoy; 100 cooldown  (((5100 SCY)))

Sa - 1:20:00 ez TM run, up to 7.0, held first 45' / 118 h.r....up to 8.2 by end, @ 130 h.r...stopped short, caution w left achilles
   - 1k swim; 16x200 (hard on 2:40/easy on 3')(2:21ave, 2@2:19, 2@2:23); 400 pb; 400swim  (((5000 SCY)))

Su - 4 hr ride CT, (mostly 110-120 hr....last hr at 125 hr)
   ***pool closed early...forgot about that

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