Slow, but getting faster. Big, but getting smaller

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Wednesday - May 19

Strength

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

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Tuesday - May 18

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

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
ABS - V-Ups (FB)
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

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Monday - May 17

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

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

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Sunday - May 16

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.

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Saturday - May 15

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.

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Friday - May 14

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