Run
  • 1h 22m
  • 7.01 miles
  • 11m 42s /Mi

1353 Calories

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.

unixtool's Training Log


 May 2010 
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