Summary and recovery

This week the Monroe Y is closed for annual maintenance so I will try the facilities at the Mill Creek Y. It's always difficult to get accustomed to a new gym so I'm going to look at this as a recovery week with the anticipation that the following weeks will begin a new base segment to get ready for the next season.

Last week workout summary: 12/5-12/11.

Swim 4 miles 3:45; Bike 88.5 miles 6:25; Run 9 miles 2:05; Total distance 101.5; Total time 15:15; plus 3:25 for strength training and yoga.

Went to Mill Creek this morning and saw several friends from Monroe so I wasn't alone. What surprised me initially was how full the seemingly large parking lot was. Also, though the lobby was nice, the rest of the facility was a little disjointed due to the remodel/new addition nature of the buildings. The pool was particularly inviting but was overly warm. Nothing that I can't adjust for so I am actually looking forward to the variety of working out there. Today's workout was limited to a strength training session of 1:00 hour and 45 minute indoor cycle.

For those who are interested the following is my plan for the week.

Monday, strength and stretch, bike.

Tuesday, swim and run, 60 minutes each.

Wednesday, bike about 1:15, strength and stretch 1:00.

Thursday, swim and run, 60 minutes each.

Friday, Bike about 1:15, strength and stretch 1:00.

Saturday, swim 1:00, run 1:30.

Sunday, bike 2:00.

Strength program includes 4 basic lifts: squats, seated rows, standing lat pull, bench press: warm-ups then 3-6 reps. 3-6 sets each. Auxiliary lifts: ab sit ups, calf raises, 30 reps. 3-5 sets, one set core routine.

That is the set up for this week, if you're at Mill Creek, A Hui Hou, see you on the road.