Sunday
After yesterdays hard ride I didn't want to do to much work. Also, it was snowing out and blizzardy all day so it wasn't conducive to riding outside. Erik was working on his bike in the garage so I went out there with him and rode the trainer. I started with a 15 minute warm up and then did a 10 minute sweet spot effort followed by a 10 minute spin. I did that for an hour and then cooled down for 5 minutes. It was good, but I was pretty tired last night.
Time 1:05
zones 2-4
Monday
Master's swim
warm up
450 swim
200 IM kick
6x50 descend 1-3, 4-6
Main set
400 swim
2x200 IM
300swim
After this I was done. Feeling fatigued and don't want to push through it with a race in a week and a half
Total distance 2050 (not bad, I guess I got some good yardage in)
Total time 1:00
zones 2-4
Tues.
Easy run around my neighborhood
50 minutes
zones 2-3
Wed.
30 minute warm up
4x6 minute intervals up Sypes Canyon Road
30 minute ride home
Total time 1:45
zones 2-5b
Thursday
I rode my bike for about 45 minutes. It was supposed to be an easy spin however, a storm rolled in and I had a nasty headwind for about half of the ride.
45 minutes
Masters swim
warm up
5x200 swim, kick, IM, pull, swim (I was 100 short on the kick and 100 short on the swim)because those damn fast girls kept lapping me
6x50-each one get faster as you go, sprint by the end
4x500
#1 Get faster each las
# 2 Free/Choice
(That is all I got done, I want to cut back on my time this week in preparation for the Grizzly)
Total yards- 2000
Time 1:00
Total time 1:45
Friday
Rest day. I don't think I did anything today.
Sat.
Had a good day with my Mom. We went to lunch at yummy Bistro!! Then looked at a house Erik and I like. After all this I wanted to do one last race imitation hard effort. I rode the trainer for 30 minutes on and off hard, but not too hard and then put on my running shoes for a fast tempo run. I ran about 3 miles, I think, and right before I got home I felt the arch of my foot where it has been sore just start hurting sooo bad. I couldn't finish running with normal footstrike. Crap. I have a race in a week and now I am injured. I decided not to run on it until the race. I might try a short run next Friday just to make sure it is somwhat headed.
Total time 1hr
zones 2-5a
Sun.
Couldn't put any weight on my foot when I got up this morning and it kept me awake during the night. I did a short ride with Erik and Justin because my stiff shoes keep my foot from hurting and it was a beautiful sunny day. Erik's seat post broke on the way so he had to turn around. Justin and I rode out towards Sprinhill and back. I did a couple of hard efforts up the hills. Then Erik and I headed to the Hot Springs and I heated and colded my foot a few time. I think it made some of the inflammation go away
Time 1:45
zones 2-3
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