Week 2 base 1 15.5 hours

Going to start this week on Monday. Some flexibility does wonders for my psyche.

Monday
Lift
2X 12-15 repetitions of all of Mark Allen's suggested exercises.
Swim
300 swim
200 pull
100 kick
9x50 descend, head up, 6 count switch
1x400
2x300
3x200
4x100

We only had an hour so we had to cut out one 3x200 and 3 of the 4x100. This is a good workout. You start out slow on the 400 and get faster each new set. This was hard though because Aubrey was swimming in our lane and making everything hard. My new goal is to also get fast when the workout is hard. I think right now it is just hard. Not fast.

Total time 2 hrs

Tues.
Rode the trainer. Stayed mostly in zones (based on what I call zones) 1 and 2. During the warm up I did some one legged spinning in the aerobars. I have been doing this drill pretty well, but not in the aerobars. When I got down, I realized I was losing all my power on the upstroke because (I think) my seat was too low. I raised the seat a little and it seemed to work. During the main set I got into zone 3 for about 30 minutes by shifting down and riding in a harder gear. Did this for 5 minutes with a 5 minute break, 6 minutes on 5 off, 7 on 5 off, 6 on 5 off, 5 on 5 off. The last 30 minutes of this 2:30 ride was probably the most challenging mentally and physically. Got it done though. Yeah!!!
My goal for this week it to set up a testing session for the bike so that I can figure out what my zones really are.
Total time 2:30

Wed.
Lifted as on Monday. As I was walking to the gym and changing my vision in my left eye was really weird. Like I had been staring at a bright light. This had happened a couple of times before and I am not sure what it is. I was really bonky after swimming, so maybe I needed to eat.

Swim
200 swim
200 kick IM order
100 pull

4X50 practicing flip turns starting in the middle of the pool
4X50 build

4X75 starting from a dive and going 85%. Then a 25 active recovory. (This was really challenging, but good)
4X50 starting from the blocks and going as fast as possible. This was fun we did it with everybody in heats.
The pool closes early still so we had to get out after the 4th 50.

Total time 2 hrs

Thursday
Recovery day. I was beat last night after swimming and then had to get up at 5 to take my Mom to the airport.
Spin out on the bike for 1- 1:30.
Get ready for a big weekend!!!!

Friday
Ran on the treadmill at the gym for 1:05. Went through some rolling hills. Tried not to work too hard.

Sat.
Today was great. I skiied up Sourdough and over to Moser, then down Moser and over to Wild Horse Junction. Probably between 20 and 25 miles. I wore the heart rate monitor and it was pretty cool to see where my heart rate would max out. Around 170. My lactate threshold must be around 163.
Total time 4hrs yeah!!!!

Sun.
Master's swim
Fun day with lots of kicking
300 swim
200 swim non-free
100 pull
Lots more, can't remember everything and don't have time to write it
Time 1:30

Run
Went to Bear Trap with the dogs. Ran up for 45 and back for 45. Then went and soaked at Norris. Love soaking.
Time 1:30

Total time 3:00

Made my goal time this week of 15. 5 hours. That was hard on the weekend, but I feel strong.