Sunday, February 20, 2011

Week 7/34 in Review

Great Recovery Week!

All around this was a great week! Nothing earth shattering, but starting back on with pretty good consistency. Here are the details...

Monday: rest day as per schedule and still a little sick. Recovering also from 1/2 marathon the day before.

Tuesday: no swim in the morning as sleep aided recovery better. No evening run but an hour in the pool instead.

Wednesday: totally as per schedule... recovery week level strength in the morning and 50 min easy ride on the trainer in the evening.

Thursday: finally back at the Dolphins (although I still suck!) and The Right Shoe spin class in the evening.

Friday: another set of easy recovery week strength training preceded by a nice and easy 40 min run to the Y.

Saturday: despite the awesome weather we had, we booked a 2 hour trainer ride at the Peak Centre For Human Performance for the morning. We rode roughly the last 60-some-odd-k of the IMC course on the CompuTrainer. This included obviously the approach to and up to Yellow Lake, and finally down into Penticton.
Pretty happy with the results: average power was 200w with a 3.33% HR decoupling and average speed was just about 30 km/h. After the ride and lunch I went for an hour swim at the Y to practice keeping my head still more than anything.
In the evening I made a super awesome dinner: seared wild ahi tuna steak, steamed gai lan with hoisin sauce, and potato baguette.

Sunday: 1.5 hour recovery run at the bright and early time of 8:00 AM. This was followed by coffee with the gang and running some errands. Then a late lunch at La Casita in Gastown and a coffee at JJ Bean Coffee before meeting with Roanna and Alex for several pints of Guinness at the Irish Heather and dinner at the new Nicli Pizzaria.Good times Indeed!

Weekly Stats:

  • About 12 out of the 13 planned hours completed. 
  • Average weight for the week: 200.3 lbs which is down by 2 lbs from the previous week.
  • Average Body Fat % for the week: 21.1% which is down by 0.5% from the previous week.

No comments:

Post a Comment