Run #1
  • 21m 45s
  • 1.99 miles
  • 10m 56s /Mi

to pool

Swim
  • 1h 09m 23s
  • 2450.00 yards
  • 02m 50s /100 yards

Started with Chris's workout:
5x50 drill
200 wu easy
6x100 - these were hard. 1 min rest between
200 real easy cool down

100
200
300
400

Run #2
  • 1h 59m 39s
  • 10.14 miles
  • 11m 48s /Mi

windlands, then around the college twice, back around windlands and home. Focused on quick turn over and posture.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Elbow Bridge (FB)
    1
    1
    1
    110
    110
  • CORE - Reverse HyperExtension (FB)
    2
    1
    1
    15
    15
  • CORE - Side Planks
    2
    10
    70
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0

a little core work.
Followed by body work with Bill. He really did a great job on my left hip. Glutes and thighs on both sides.

Bike
  • 1h 17m 22s
  • 19.50 miles
  • 15.12 Mi/hr

Run #1
  • 25m 19s
  • 2.14 miles
  • 11m 50s /Mi

to pool

Swim
  • 1h 07m 05s
  • 2750.00 yards
  • 02m 26s /100 yards

2x500
6x50 swolf
500
600
2x100 ebeh
2x100 cd / strokes

Run #2
  • 1h 16m 35s
  • 6.54 miles
  • 11m 43s /Mi

sort of a 10K tried to keep it a tempo run. Pretty chilly outside this morning, and running felt good. Left hip is bothering me some. R knee was hurting a little after.

Myrtle exercises after.

Bike
  • 1h 08m 44s
  • 21.27 miles
  • 18.56 Mi/hr
Strength
  • 21m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    5
    5
  • ABS - Bicycles
    0
    0
    0
    0
    0
  • ABS - Crunches
    2
    25
    60
    5
    7
  • ABS - Crunches, Reverse
    1
    20
    20
    5
    5
  • CORE - Elbow Bridge (FB)
    1
    1
    1
    100
    100
  • CORE - Pushups (FB)
    0
    0
    0
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    1
    1
    15
    15
  • CORE - Side Planks
    2
    20
    100
    0
    0
  • CORE - Superman
    2
    20
    20
    5
    5
  • CORE - Superman (FB)
    2
    15
    15
    0
    0

plus 3x30x5 leg lifts

Bike
  • 49m 24s
  • 11.42 miles
  • 13.87 Mi/hr

Easy spin, around the neighborhood and around Midland College a few times.

Run #1
  • 21m 24s
  • 1.96 miles
  • 10m 55s /Mi

2 miles to pool. actually fairly respectable tempo run. Quite hot outside.

Swim
  • 20m 10s
  • 1100.00 yards
  • 01m 50s /100 yards

Continuous 1100 yards. Thought I 'd do at least 2000, but everything was tired. Lats especially. I felt better at 1000 but decided to call it and run home.

Run #2
  • 34m 35s
  • 2.00 miles
  • 17m 17s /Mi

walk from pool home. Nothing left, and no motivation. Nutrition not so good today. 5:00 in the afternoon and only a bowl of fruit and cereal and two eggs.

Not so great!

Bike
  • 4h 02m 02s
  • 55.95 miles
  • 13.87 Mi/hr

+ 4000 ft of climbing out and back from solar panels at Fort Davis

Swim
  • 1h 07m 58s
  • 2622.57 yards
  • 02m 35s /100 yards

OWS in new wetsuit at Balmorhea. Kristi's garmin showed 2.5 miles of swimming. Mine shows the ~ 1.6

It sure doesn't look like mine is tracking location very well, and it lost the satelites more than once. The time on the laps looks reasonable for the distance although it could be a bit short.

Run
  • 36m 09s
  • 2.20 miles
  • 16m 26s /Mi

jashac's Training Log


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