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February 6

Run
  • 28m 30s
  • 3.10 miles
  • 09m 11s /Mi

Sedona 5K. Placed 5/37 in AG.

Bike
  • 4h 09m 55s
  • 62.70 miles
  • 15.05 Mi/hr

Sedona to Cottonwood to Clarkdale to 260 to I-17 back to Cottonwood to Sedona. Approx 3040 ft of climbing

February 5

Bike
  • 1h 00m
  • 13.68 miles
  • 13.68 Mi/hr

strength endurance on the Fortius
20 min WU HR 1-2
4 x 5 min 40-60 rpm in big ring gear, slope 5 - 8.2%
2 min rest between sets
10 min CD HR 2

February 4

Swim
  • 1h 10m
  • 2600.00 meters
  • 02m 41s /100 meters

Tri swim with Steve.
450 WU
200 drills
150/100/50 ladders descending with speedwork
last 500 straight with pull buoy
Best unassisted 100 - 2:28

Run
  • 30m 01s
  • 2.82 miles
  • 10m 39s /Mi

Slow run after work with Steph. Hip is feeling better on these runs, but my lower back is starting to talk now.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    100
    100
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core and stretching after the run. Skipped supermans to avoid aggravating my lower back.

Phooey -- didn't realize that when my membership ended, the Training Plan graph would end too. Even though I am now using a Camelback Coaching training plan, it was interesting to see how my training stacked up to the BT Ironman training plan. Is it worth $90 a year to see this graph if I'm not using a BT plan? Hmmmmm? I suppose I could take the time to type in the Camelback plan -- like I have that much time these days. Ha!
 

February 3

Bike
  • 1h 11m 58s
  • 24.20 miles
  • 20.18 Mi/hr

Tempo ride on the Fortius.

February 2

Run
  • 32m 04s
  • 3.00 miles
  • 10m 41s /Mi

Slow, easy 3-miler with Steph. Stretched hip before and after run. It's amazing how a 30-minute run can take an hour out of the work day.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Lateral pull-downs
    2
    15
    15
    20
    20
  • CHEST - Seated Bench Press - Machine
    2
    10
    15
    14
    14
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    170
    170
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0
  • LEGS - Leg Press
    2
    20
    20
    14
    14
  • LEGS - Lunges
    2
    20
    20
    0
    0
  • TRICEPS - Machine Extensions
    2
    15
    20
    14
    14

Core, strength training, hip exercises and stretching, all at home. Obviously not machines, but did free weights to approximate (squats for leg press, flys for chest, tricep extensions, overhead shoulder press, etc.).

Work is still very hectic this week, and I'm not allowed to put in any overtime, so somehow I have to get tons more work done in the same 40-hour weeks, but also get all of my Ironman training in, and write articles for examiner.com, plus a press release for Dean's company, a press release for an old client of mine from when I was self-employed, and help my niece with a scholarship application, all this week before we leave for Sedona. So if the inspirees are few and far between, I apologize in advance... I still wish you all the best and think of you often, but may not visit as often as I'd like.

February 1

Swim
  • 1h 00m
  • 2200.00 meters
  • 02m 43s /100 meters

Tri swim with Steve Elwell at LTF.
400 WU
300 drills
2 x 350
2 x 400

Drafting practice today, but to be able to keep up with the others in my lane, I did the last three long sets with the pull buoy!

Holy cow, I am tired and sore today.

January 31

Bike
  • 3h 15m
  • 45.00 miles
  • 13.85 Mi/hr

Pima and Pinnacle Peak to Bartlett Lake road, down 7.5 miles toward lake, then back. Lots of slow climbing. Robin patienly put up with my slowness.

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Rotorkim's Training Log


 February 2010 
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