Sunday - Wednesday

Sunday - played basketball; there were only 8 of us and so I had to play even though my knee was sore. It really made it difficult at first to run up and down the court, which is usually the one thing I'm still good at. But eventually I got so I could ignore the pain, or maybe it dissipated.  Had a decent game - made some corner jumpshots and got some easy layins by running the court.  We lost both games, though.

Time:  90 minutes

Monday - CT trainer; only Amy and Scott with Craig today. rode various courses; 

Time:  90 minutes

Tuesday - Masters swim: 

Warm up :  250 yards

1st set:  10 50s at variable speeds, but since I was swimming with Eric and Mark K. I just tried to keep up and out of their way;   500 yards

2nd set:  200, 150, 100, 50  - pull buoy with paddles
              200, 150, 100, 50   - pull buoy w/o paddles
              200, 150, 100, 50  - swim
1500 yards

Total yards:  2,250 

Wednesday:  CT workout;   

totals:  75 minutes;  avg hr: 122  max hr:  151;   avg watts:  170;    avg speed:  16.0 

15 minute warmup;   5 minutes at zone 4
                                5 minutes at zone 2

6 x 2 minutes at zone 6; 3 minute recovery;  max hr:  146, 150,150,147,149,151

I would start out each interval at mid 300s and would fade to mid 200s by end of interval;  according to chart my zone 5B is 266 to 331

15 minutes at zone 3 - my zone 3 is 166to 198;  I finished above 200, but kept myself in high zone 3 for most of interval;