Base 1 week for 9.0 hours

Monday
Was a holiday so kind of counted it as last week. Skiied at Harriman State Park for 1.5 hours. Did the 10k loop that we did at the race. It seemed very long. I was pretty tired. Very beautiful though. There were swans on the river and in the ponds

Tuesday
Lactate Threshold Test. I was dreading it all day. It sucked, but went by pretty fast. It was cool to look at the heart rate graph afterwards.
My current Functional Threshold Power is 174. My heart rate average over the 20 minutes is 170. I am still trying to understand what these numbers mean and how I can use them for creating zones, but at least I know now. I will try to do this test every 6 weeks and see how the numbers change. Hopefully over the course of the season I can raise the FTP.

Wed.
Lifted and swam
The swim was hard but fun
200 swim
100 pull, 100 kick, 100 pull
6x50 1-3, 4-6 descend
3x150 swim on 3:00
3x50kick on 1:15
3x100 on something can't remember
3x50 kick on 1:15
3x50 on 1
3x50 kick
off blocks 13x50
x2
fly/back, back/breast, breast/free
breath 3,5,7 every 50
The breath 5,7 is really hard for me. It is supposed to raise your lactate threshold. Now that I know that I will work harder on it.
Time 2:30

Thursday
My shoulder has been hurting the last couple of weeks, I think because of when I injured it a couple of years ago. S0, I decided to get a massage. 1 hour of pleasure and pain. Got my back, neck and shoulder worked on. I wish I could afford one more often. o/o.

Friday
Ran on the treadmill at the gym for about 45 minutes. Did some strides in the beginning and did some 20 sec. pick up near the end.
Lifted after running.
1:45

Saturday
Rode with the Tritons. Did the first 30 miles of the Wildlflower course.
2hour

Sunday
Went to Homestake with Erik, Sprout, Jenny, and Marta. We all fit into Jennys car with the skis and everything. The skiing up there was a little brutal. The trails are not very wide and the grooming was pretty bad, but that place is just beautiful. I love skiing through all of the landscape changes. Going from wetland areas with lots of aspens to big rocky areas deep in the forest. We skied up an ungroomed part of the forest service road to a gorgeous view of the Tobacco Roots on the other side. Marta is a trooper and did awesome. I think I found a new skiing buddy.
2hrs