Friday, February 1, 2013

WEEK OF JANUARY 21ST

-------WEEK OF JANUARY 21ST-------
M - 3x1k swims pace w AJ; 1k swim; 500 pd/pb   (((4500 SCY)))

T - 1:17:00 run as--> 30' warmup; 3x(200 on 1:10; 400 on 2:20; 600 on 3'; 400 on 4')(39',79,1:58,2:36 / 36',74,1:51,2:30 / 34,72,1:48,2:26); 15' cool home  W Romain
  - 1k warm; 10x200 hard on 3'(2:20-:22, 1 @ :23); 1k paddles; 4x250 swim; 1k swim   (((6000 SCY)))
  ***MISSED RIDE***

W - 3:10:00 hr ride--->40' warmup(210-250watts); 3x(10'/2')(304,310,305); 5' ez; 20'TT(315); Steady to 3:10:00 in bars(210-250watts)
  - 22' brick TM, super slow, legs sore from Track yestrday, bein safe and stopped early
  - 1k swim; 1k pullbuoy+band; 1k pullbuoy  (((3000 SCY)))

R - 2 hr aerobic ride, ez, CT...careful w sorenss from track run still
  - 800 warm; 15x100 on 1:30(1:16,5@:17-:18;:18's); 1' rest; 15x100 on 1:30(:16,5@:16-:17,:18's,last6@:19-:20,:18 to finish); 5x100pd/pb on 1:20(:10,:12-:13); 1' rest;5x100 on 1:30(:10,:12,:13-:16); 400 cool  (((5200 LCM)))  w Pedro
   ***no run, resting leg***

F - 1k swim; 500pb+band; 500swim; 500pb; 500swim   (((3000 LCM)))
  ***no run or bike, resting leg still and in Indiana***

Sa - 1k swim; 500 band; 500 swim; 500pb; 500swim; 500IM; 500swim; 1k paddles; 500swim; 500 paddles; 4x50 on 90"(30's); 300 cool   (((6500 SCY)))
   ***no run or bike, in Indiana and resting leg***

Su - ***Final Rest of Leg, still in Indiana***

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