This is probably the last week I do this. Unless I have a really interesting workout week. These posts are a little tedious and some what dull. I will keep putting in monthly summaries.
This was a rest week, a light workout week, it is the 4th week in my 4 week cycle. The 4th week is usually a lighter week.
Monday (3/22) - Did the pool running / aquajogging workout with some swim mixed in. This time I wore my shoes in the pool. I like wearing shoes in the pool when doing this. I feel I can workout a little harder without my tender feet feeling pain. Water running was about 45 minutes and swimming was about 12 minutes (3x200 plus 100 at the end = 700 yards)
Tuesday (3/23) - Did PT and strength workout only. Besides PT exercises did 4x80 crunches and 4x10 squats with 20 seconds holds. Total time = 30 minutes
Wednesday (3/24) - SCS Multisport Masters Swim workout morning. Used the Finis Tempo Trainer. I will post a review of this simple, yet useful device.
300 fr
100 nf
4x50 dr
4x50 k
4x50 pull
4x(200 with 20sr, 150 with 20sr, 100 with 20sr, 50 sprint with 60sr) increase pace for each set. Used the Finis Tempo Trainer to keep pace and increase pace.
100 cool down
Total Time = 65 minutes
Total Yards = 3100 yards
Thursday (3/25) - 30 minute bike keeping cadence about 90 rpm. Kept it at a medium to medium-hard pace with a 5 minute cool down at the end.
Friday (3/26) - SCS Multisport Masters morning swim workout. This morning I wore my tri kit with my wetsuit over it and a swim cap. Looking to get used to the race gear. About a month from my first race and want to get a feel for the wetsuit and tri kit since it has been awhile. Once out of the pool got out of wetsuit as fast as possible, I got out of it pretty fast.
300 fr
100 k
300 nf
100 pull
6x150 (25 nf/100 fr/25 fast)
300 fr
3x50 fast
50 ez
300 fr
6x25 sprint
50 ex
300 dr/smooth
Total time = 60 minutes
Total Yardage = 3000 yards
Used the Finis Tempo Trainer when doing the 300s
Saturday (3/27) - 60 minute bike workout. Warm-up, 2x3 min aerobic with 3 min ez between, did the rest at a decent pace
Sunday (3/28) - First rest day in 28 days. No workout today.
Week Total Swim Yardage = 6800 yards
Week Total Run Time = 0
Week Total Bike Time = 1.5 hours
Week Total Water Running Time = 0.75 hours
Week Total PT and Strength = 0.5 hours
Week Total Time = 5.05 hours
Monday (3/29) - Changed up this week, not water running, swimming at SCS Multisport Masters Swimming. Felt a little sluggish this morning.
400 fr
100 nf
4x50 dr
3x100 k/p
3x(100 IM with 20 sr, 50nf with 20 sr, 200 build 50 with 30 sr, 150 medium pace with 60 sr)
200 ez pull
Total Time = 60 minutes
Total Yardage = 2700 yards
Tuesday (3/30) - 60 minutes on the bike trying to maintain a cadence of 90+rpm. Medium to medium-hard pace. Spent about 15-20 minutes in the areobars. Did PT and strength afterwards. Did the usual PT exercises, plus 3x80 crunches and 4x10 squats with 20 second hold after each. PT and strength for a total of 25 minutes.
On Tuesday I went to the doctor and had my once upon a time monthly x-rays. This was my first x-ray in two months. You can still see a faint fracture in my tibia. We put the new x-ray next two the last x-ray next to an x-ray from a few months ago. Debatable if the fracture is better looking from the last x-ray. Definitely better than a few months ago. Doctor told me to keep doing what I am doing as long as there is no pain coming from the fracture. I will be going back in 6 weeks for another x-ray to see how things look. By that time I will have completed St. Anthony's. As usual, we will make a decision on how to proceed after the next x-rays. The consult with surgeon is still looming. Seems dumb to operate on something that does not hurt, but if it is not healing fast enough I guess something needs to be done
Wednesday (3/31) - Did water running today, with shoes on, and some swimming in between. 43 minutes of water running and 14 minutes of swimming mixed in. Mixed four 200s into it for a total of 800 yards
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