Bike
  • 45m
  • 15.90 miles
  • 21.20 Mi/hr

Easy spin in Z2 keeping cadence above 90 RPM.

545 Calories

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 - Elbow Bridge (FB)
    1
    70
    70
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    10
    10
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Pike Roll In and Out (FB)
    1
    10
    10
    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 Hours slept: 7
Run
  • 1h 04m 12s
  • 5.75 miles
  • -----

Strength
Yasso 800's
WU: 10'
6 x 800 with 400 recovery
800 @ 4:00 3:57r
800 @ 4:02 4:03r
800 @ 4:19 4:19r
800 @ 4:16 4:03r
800 @ 4:39 4:30r
800 @ 4:45
10' cd

914 Calories

  • Health data: Sleep: 4 Hours slept: 7
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.

unixtool's Training Log


 June 2010 
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