Monday March 19 to Sunday March 25

Monday:

CT Bike:  warm up ten minutes; 6 minutes - 30 seconds hard, 30 seconds easy; 3 x 18 zone 3 with 30 seconds at 150% every 3 minutes; cool down; rode with Fernandon and Martina;

Run:  Easy run, but did it after attending a funeral with large Chinese banquet. Felt pretty sluggish but glad I ran;

Tuesday:

Swim:  warmup 200; 4 x100 with drills; 300 pull; 2 x 200s, 4 x 100; 3 x200; 4 x 100; total yards = 2700

Bodyshaping:  Lots of jump roping; tough aerobic

Wednesday: 

CT Bike:  avg watts: 184 approx; ten minute warmup; 6 x 30 seconds hard, 30 seconds easy; 5 x 2 minutes at zone 3, 2 min x zone 4, 2 min at zone 5, 2 minutes recover; cooldown;   23 miles in 80 minutes;

Hill Repeats:  Parked at Tower Hill and ran down hill and then back up: 30 minutes; hills::128, 124, 119; 138,125,122; 134,127,122; 138,126,126; My legs felt strong, but there was tightness in calf and hamstring, so i took it very careful - did not push as much on the medium or hard;

Thursday: 

Strength with Nibra:  2 times: pushup/burbees on half sphere then lift the dome over my head x 10; straight legs 15;
hamstring hang with 15 lb weights; x 2; row machine x 2; step ups with 25 pounds; plank on ball roll ups x15 x3;

Swim:  first 1000= 4:59,5:18,5:20,5:19 for total of 20:56; I stopped at each 250 to hit lap button so that cost me a little time; second 1000 was 21:45, but this time I didn't do splits and I'm pretty sure based on the fact that I made a harder effort (slightly) that I probably miscounted and swam 42 lengths instead of 40; therefore I think my true time was about 20:45;
again this was after NIbra workout, but I felt strong. I should have / could have pushed harder on both 1000s, I think I could have done another 1000 at the same pace - I would say that this was my normal race pace - so maybe I should try and push it a little more in the race. or maybe the adrenalin will do that for me.

Chiro and Massage:  Had session with Tony and then a half hour back and leg massage with Rachel;  helped a lot; my range of motion as far as bending over has improved significantly;

Friday: 

Bike scan:  45 minutes with Craig on CT scanner. He said my bike stroke was pretty good, my power is evenly distributed and the powere curve is not to spiked, meaing I am getting power throughout the stroke.  Nothing he felt that I need to do to change the stroke.  Talked about "lightening my feet". 

Saturday: 

CT Bike:   4.5 hours / 82 miles; 

Completed workout as specified. Felt good throughout ride other than seat was getting sore; shoes helped a lot; feed didn't hurt;

nutrition: recoverite and carbo pro before I started; during ride I consumed three bottles of gatorade - carbopro- water mix (total calories 275 / bottle) and two snack bars; also drank water; Energy stayed strong and my legs too, probably because I didn't have long run on Friday;

Sunday:  Mini Tri at the Y

Completed 22 laps in 10 minutes for a 1:54 pace;  bike about 10 miles in 30 minutes (20 mph) and ran 33 laps on track (2.5 miles) in 20 minutes for a 8:00 pace; 

Next Sunday I race in the Galveston 70.3. I feel well prepared for that race, except for the lack of time that I've had on my tri-bike riding outside.  But I don't think it will be a problem.  hope to finish in 5 hrs 30 min.