Bike
  • 1h 49m 30s
  • 29.31 miles
  • 16.06 Mi/hr

a long brick workout. I hydrated well on the bike. I am still working on smoothly drinking while maintaining speed.

Run
  • 46m 55s
  • 3.50 miles
  • 13m 24s /Mi

the run portion of the brick. I was not prepared in my "transition" area. I forgot to take fluids for the run. I think that is way I hit the wall and almost puked at 3.5 miles in.

Calories = 2420

This was my first long brick.  I was supposed to be 5.5 miles run after the 30 mile ride, but i thought I was going to puke, so I decided to cut the run short and just walk the remaining 2 miles.  I want to make this a regular part of my training.

Swim
  • 1h 00m
  • 2000.00 meters
  • 03m /100 meters

400M @ 11.04 rest 40"
600M @ 18.30 rest 60"
800M @ 22.29 rest 80"
200M @ 5.32

Started day with 5 hours of community service which entailed covering about 3 miles of road side in the heat.  That puts a damper in my training for today, but still got in an hour swim before tonights meeting.

Bike
  • 1h 05m
  • 22.71 miles
  • 20.96 Mi/hr

Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 1x25 minutes and 1x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.

660 Calories

My daughter would not sleep last night, so we were up most of the night.  Decided to take today off today and move the workouts to tomorrow.

  • Health data: Sleep: 1 Fatigue: 3 Hours slept: 3
Run
  • 59m 49s
  • 5.44 miles
  • 11m /Mi

Endurance
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Well, the course was not flat, but it was a great time to run outside. The temperature was perfect.

1044 Calories

Swim
  • 32m 03s
  • 1100.00 meters
  • 02m 55s /100 meters

400M @ 10.51
12 x 50M on 1.30
100M @ 2.47

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0
switched around the training a little.  I was supposed to do swim and weights today and bike, run, swim tomorrow.  Dropped the weights, and moved tomorrows run to today.  Trying to fit in 3 1 hour workouts tomorrow isn't possible, but 2 1 hour workouts today and 2 tomorrow is doable.  This morning was perfect for running.  The temperature was great.

  • Health data: Sleep: 4 Stress: 4 Fatigue: 4
Bike
  • 43m
  • 12.97 miles
  • 18.10 Mi/hr

Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:

90" right leg, then 90" left leg
45" right, 45" left, vice versa 2x
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
4 x 1' at max cadence, RI 1'
4 x 15" at max cadence to spinout, RI 45"

CD: 10'
507 Calories

Reached 140 RPM during this mornings trainer spin!  That is a new PR for me.  I like the efficiency workouts!

  • Health data: Sleep: 4 Stress: 5 Fatigue: 5 Hours slept: 7
Run
  • 30m
  • 2.91 miles
  • 10m 19s /Mi

30' Easy Z2 Run

521 Calories

Swim
  • 45m 35s
  • 1500.00 meters
  • 03m 02s /100 meters

400 @ 10:51
400 @ 11:12
400 @ 11:54
50 @ 1:32 kick
100 @ 3:04
150 @ 4:23

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Supermans
    1
    60
    60
    0
    0
  • 1
    15
    15
    0
    0
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Medicine Ball Twist
    1
    25
    25
    0
    0
  • CORE - Pushups (FB)
    1
    10
    10
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0

Also did stretching. The FB gives a neat extension to the exercises

Good easy run on the treadmill at the gym.  It was noticeably easier than the Dreadmill at the house.  Have a 3K swim workout scheduled for tonight.

Well, I can tell I haven't been swimming consistently for the last 2 months.  I only got through 1500 of the 3000 meters of tonights swim workout before I called it quits.  Oh well.  I am slowly building my endurance back.

  • Health data: Sleep: 3 Fatigue: 4

unixtool's Training Log


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