Monday June 4 to Sunday June 10

MONDAY

Day Off

Workout Description:

Enjoy

 

TUESDAY

Bike

Planned Time: 1:30:00Actual Time: 1:32:04
Distance (A): 24.47 miles
Calories: 2412 caloriesWorkout Description:

Group Ride - All Zones

Activity Comments:

6/5/2012 Len Joy:
Flelt pretty good. Knee felt much better than a week ago.

Strength

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 425 caloriesWorkout Description:

Bodyshaping

Activity Comments:

6/5/2012 Len Joy:
Usual. good stretching, core work;

WEDNESDAY

 

Swim

Planned Time: 1:15:00Actual Time: 0:54:00
Distance (A): 2705 yards
Calories: 630 caloriesWorkout Description:

Short warm up and cool down. Main Set: 3 x 18:00 continuous efforts. Work on sighting every 4th 25. Stretch out on the first, build the second, race the third. Record distance of laps for all three.

Activity Comments:

6/6/2012 Len Joy:
Did 34 lengths in the first 18 minutes - a 2:07 pace. For the second 18 I used the pull buoy w/o paddles (as an experiment and to break up monotony). As I suspected, I'm much faster with pull buoys and not kicking even w/o paddles. I did 38.2 laps a 1:53 pace; for the last 18 I did exactly 36 laps for a 2:00 pace. Negative split - I had to push hard the last 6 laps to get time back to 2:00 pace.

With the pull buoy, I don't exert as much energy and so I breath every 4 strokes instead of 2 which allows me to keep better form - head down, better right arm action;

Run

Planned Time: 1:00:00Actual Time: 0:35:16
Distance (A): 3.37 miles
Calories: 512 caloriesWorkout Description:

Water Run or Eliptical
Water as follows:
WU: 10:00 easy build;
MS: 4 x 6:00 efforts working in Zone 3 effort w/fast turnover, 2-3:00 easy jog between.
5 x 1:00 HARD/1:00 easy
CD: 5:00 easy
Finish up on eliptical Zones 2-3

Activity Comments:

6/6/2012 Len Joy:
It was so nice out and since my knee felt good I decided to run outside. I took it easy (actually ran 4.2 miles but stopped my garmin back on for almost a mile; knee felt okay; at times a mild stabby pain, but it comes and goes

 

THURSDAY

 

Swim

Planned Time: 1:15:00Actual Time: 1:10:00
Distance (A): 2500 yards
Calories: 817 caloriesWorkout Description:

Masters

Activity Comments:

6/7/2012 Len Joy:
Warmup 200 yards; main set: 8 x 100 descend 1 to 4; 5 to 8; times ranged from 1:58 to 1:46;
400 pull; 6 x 100 descend 1 to3; 4 to 6; same times range; pull 200; 6 x50 @ 100;

total yards = 2,500

FRIDAY

 

Run

Planned Time: 1:00:00Actual Time: 0:30:00
Calories: 440 caloriesWorkout Description:

Water Run
Good Warm Up and Cool Down
Include:
5 x 1:00 Hard/1:00 easy
5 x 2:00 Hard/1:00 easy
5 x 3:00 Hard/1:00 easy

Activity Comments:

6/8/2012 Len Joy:
Ellipitcal

Bike

Planned Time: 1:00:00Actual Time: 1:00:00
Calories: 850 caloriesWorkout Description:

Easy spin after Masters. Can be on a spin bike at the gym. Keep to a high cadence. Mainly recovery riding. Light stretch after.

Activity Comments:

6/8/2012 Len Joy:
Heather spin; worked on fast cadence;

SATURDAY

 

Swim

Planned Time: 0:45:00Actual Time: 0:40:00
Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:

Good warm up and cool down. Swim 30-40 minutes continuous. Work on sighting every 4th 25. If indoors look for something on the wall or at the end of the lane to look at each time you go to sight. Return to a neutral head position after sighting as quickly as possible.

Activity Comments:

6/9/2012 Len Joy:
Swam at Gillson at 5:20 am until 6:00 am. It was cold, (didn't use wetsuit) but really calm and a nice swim.

Bike

Planned Time: 3:30:00Actual Time: 3:16:25
Distance (A): 50.37 miles
Calories: 5363 caloriesWorkout Description:

WU: 1 hr Z1-2, 2 x 5:00 efforts building into Z4 by the end of the interval w/5:00 Z1-2 b/n;
Time Trial: Hold your best effort for 20:00.
Record your AHR, MHR, AVG Power and Max Power. Ride 5-10:00 easy Zone 1
Main Set:
1-HR at 85% of your FTP (Your average Power for the 20-minute test, minus 5%).
CD: 15-20:00
This is a race-simulated workout. Please prep as you would for a race-type event. Prepare well, record numbers throughout and log.

Activity Comments:

6/9/2012 Len Joy:
Rode to Great Lakes and back from my home after driving home from Gillson. My knee was a little tender and I didn't push it as hard as I had planned. It felt better at the end of the ride. I iced it and might take tomorrow off instead of Monday

 

SUNDAY

 

took the day off to rest knee;