Bike
  • 30m
  • 10.62 miles
  • 21.24 Mi/hr

Easy Recovery ride on the trainer.
321 Calories.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Supermans
    1
    65
    65
    0
    0
  • 1
    16
    16
    0
    0
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Medicine Ball Twist
    1
    30
    30
    0
    0
  • CORE - Pushups (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0

  • Health data: Sleep: 5 Hours slept: 8
Run
  • 1h 23m 20s
  • 7.01 miles
  • 11m 53s /Mi

HOT. 96F and 60% humidity. I decided to sleep in and do this run later than normal, and I paid for that with hotter than normal conditions.

1400 Calories burned.

Swim
  • 1h 15m
  • 2200.00 meters
  • -----

WU: 200 Swim, 4x25 kick, 200 swim
MS: 1500 straight
CD: 4 x 50

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

Bike
  • 2h 06m 29s
  • 35.86 miles
  • 17.01 Mi/hr

Endurance
Z2 ride through the rolling hills of Simpsonville

2012 Calories

  • Health data: Sleep: 5 Hours slept: 8

Run
  • 1h 18m 52s
  • 7.01 miles
  • 11m 15s /Mi

Run Base
Endurance
90
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient!

1263 Calories
Did this run with Chad, thanks Chad. We kept an easy conversational pace the entire run and it felt really good.

Bike
  • 1h 01m 31s
  • 16.28 miles
  • 16.09 Mi/hr

HOT! Did a loop from work finding hills. It was a good ride. Got some good climbing in out of the saddle.

974 calories.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    45
    45
    0
    0
  • CORE - Knee to Chest (FB)
    1
    8
    8
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Pike Roll In and Out (FB)
    1
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    20
    20
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    20
    20
    0
    0
Yesterday was my daughter B-day.  I had some cake and pizza.  Chad brought over his son, and that was cool.

Run
  • 1h 04m 11s
  • 5.00 miles
  • 12m 50s /Mi

Strength
800s
WU: 8:04
800M @ 4:11 Recovery @ 4:06
800M @ 3:57 Recovery @ 4:23
800M @ 4:09 Recovery @ 4:25
800M @ 4:17 Recovery @ 4:29
800M @ 4:07 Recovery @ 5:17
800M @ 4:05
CD: 8:37

Swim
  • 44m
  • 1350.00 meters
  • -----

WU: 300
6 x 50 swim golf with 20" rest
5 x 100 with 30" rest
4 x 25 kick with 20" rest
CD: 150

was supposed to to 12 x 100 but have limited time on my lunch break and I really wanted to get in a few kick sets, which take me forever because of my poor kick.

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
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Pikes
    1
    10
    10
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    20
    20
    0
    0
  • CORE - Roll Out and In (FB)
    1
    10
    10
    0
    0
  • CORE - Superman (FB)
    1
    20
    20
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

unixtool's Training Log


 June 2010 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 
Time
Distance
  • September's totals
  • August's totals
  • 2018 totals
  • 2017 totals