Thursday to Saturday

Thursday - Swim lesson;  Since masters swim was cancelled this week I scheduled a swim lesson with Heather.  Here are her notes:

Goal:

Long arm on top of the water

Body position

Press down with chest

Drills:

Single switch (for body position - hand long and on top of water)

Catch up drill

Low stroke Count 

Here is video of catch up drill:

Thursday:  Physical therapy;  had session with Liam; she said basically the same thing that Tony said:  my knee soreness is a strain of the vertisuss muscle;  did some stretching exercises; 

Ran home from therapist:   28 minutes;  2.6 miles  knee was mildly sore, but not in a way that impeded running, at least at a slow pace;
Friday:  spin class w/ Heather - 60 minutes;

Saturday:  BRICK

Did 75 minutes in computrainer workout - Canadian Ironman;   avg watts: 175;  avg mph:  16.8; 

Ran outside:  31 minutes;  both vertissus muscles were sore, but I ran through it and they didn't get worse. The pain is very mild at least at the 9:30 to 10:00 pace that I was running at.  After workout I iced them and tool alleve.  They are not terribly sore.  

Computrainer Workout

We did the same workout as Monday.  Riding today were Mark, Amy, Elizabeth, Mo and me.  I did about the same workout level, although I might have been a little stronger on the 30 minute all out segment. Most of time I was at something over 425.  My maximum heart rate was 154 and I averaged about 180 watts. Traveled 22 miles. Average heart rate was 119, but I didn't shut off the monitor right away so that's probably low.  Good workout. 80 minutes.

Tuesday - Swim workout with video

Tuesday - Masters Swim:  No official masters class for next two weeks. I showed up and was working on my own when Heather came in to give a swim lesson to the other Heather. She videod me:

She pointed out, and it's pretty clear from video that I need to hold my glide longer before beginning the pull. Also I can see from the video that my kicking is weak. I'm not too please with body position either. But she said I am showing improvement.  The video really helps me to see what I'm not doing right. 

Thursday to Monday

Thursday - Masters swim; Joe's 12 days of Christmas workout;  approximately 2000 yards;

Friday - went to spinning class but no Heather no class. I spun by myself for 40 minutes; 

Saturday - CT workout;  rode different courses - 80 minutes;

Sunday - Christmas - day off;

Monday - got up for CT workout at 5:45.  Craig and Amy only ones there.  We did 10 minutes of warmup and then mainset was 5 x  2minutes at zone 2 / 2 minutes at zone 3/ 2 minutes at zone 4 / recover

and then 5 x 1 minute at zone 2 / 1 minutes at zone 3 / 30 seconds all out;  90 seconds recover; 

Got my power up to 430 to 450 on the 30 second all out. 

Total time:  80  avg heart rate  114  maxium 147;  averaged 180 watts;  rode 22 miles;

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;

Friday - Saturday

Friday: Nibra workout:  

15 straight leg lifts, 15 squats   x 3
overhead press, pulldown machine, curls  x 3
step up with barbells; overhead press with barbells, step up, curls with barbells
tricep pulldown
some other stuff;

30 minutes;

Saturday:  Computrainer workout

total time:  90 minutes
avg heart rate 121;  max heart rate:  135;

Started out for about 10 miles on Ironman course;  then program swith to trainer mode; did one set of intervals then we switched to another course - a 30 mile route.  I finished about 12 miles of that route average 19.7 mph with avg watts of about 190;          

Masters Swim

Just three of us today:  Scott, Dave and me. 

Warmup:  250 yards
Main set:

400 pull
8 x 50   @ 1:00 - did all but one on interval. 
300 pull
6 x 50   @ 1:00  - all on interval
200 pull
4 x50   @1:00;   did two at 0:55 interval;
100 pull
2 x 50  @ 0:55; 

total yards = 2,250;    good workout;

At the end when I was tired I tried kicking harder and speeding up my rotation;  I actually finished the last 2 50s in under 50 seconds;  endurance is improving;