Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Oblique Leg Extensions
    1
    15
    15
    0
    0
  • ABS - Obliques
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    10
    10
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

  • Health data: Sleep: 4 Fatigue: 4 Hours slept: 7
Run
  • 1h 05m 28s
  • 5.46 miles
  • 11m 59s /Mi

Easy Z1 run through a rolling hills course.

Calories = 1065

Bike
  • 34m
  • 10.39 miles
  • 18.34 Mi/hr

10' WU
8' @ 100RPM
4' @ 110RPM
2' @ 120RPM or MAX RPM
10' CD

Calories = 375

Strength
  • 10m

  • 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

Swim
  • 40m 46s
  • 1600.00 meters
  • 02m 33s /100 meters

400M WU
8 x 25 ez/Hard
8 x 100 ez/Hard
4 x 50

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    10
    10
    0
    0
  • CORE - Pikes
    1
    15
    15
    0
    0
  • CORE - Roll Out and In (FB)
    1
    10
    10
    0
    0
  • CORE - Side Planks
    1
    15
    15
    0
    0

  • Health data: Sleep: 4 Fatigue: 3 Hours slept: 7
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

unixtool's Training Log


 May 2010 
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