Run
  • 30m
  • 3.02 miles
  • 09m 56s /Mi

Easy treadmill run to keep the legs loose.

Strength
  • 11m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    5
    5
    0
    0
  • CORE - Pike Roll In and Out (FB)
    1
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    25
    25
    0
    0
  • CORE - V-Ups (FB)
    1
    25
    25
    0
    0
I can't believe how much fun I am having running "quickly" on the treadmill.  After the last couple of months doing all of my runs on the roads (read hills) in the heat, running 30 minutes on the treadmill with an A/C is sooooo nice.  I better hit the road again, or I am gonna get soft(er).

Bike
  • 30m
  • 8.00 miles
  • -----

Easy spin on the trainer.

Swim
  • 31m
  • 1100.00 meters
  • -----

5 x 200 (50 ez 50 build 50 ez 50 hard)
100 cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Obliques
    1
    25
    25
    0
    0
  • CORE - Superman (FB)
    1
    25
    25
    0
    0

Run
  • 30m
  • 2.83 miles
  • 10m 36s /Mi

Easy RPE2-3 run on the treadmill. It was so nice to run in air conditioning!! I love recovery week.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    25
    25
    0
    0
  • 1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    25
    25
    0
    0
This is recovery week, so I got alot of short sessions.  Next week I am supposed to start longer stuff again.  I will enjoy it while I can.

Run
  • 1h 45m 50s
  • 9.02 miles
  • 11m 44s /Mi

Easy walk/jog on the swamp rabbit trail. Ran from Linky Stone up to Alley Cat's Lemonade stand. Reloaded the camel back, shot the breeze for a little while and jogged back.

1766 Calories

A little stiff today, and tired.  The training plan has a day off, but this is my only time to schedule a long run.  I will probably take a day off during the week.

Run
  • 50m 30s
  • 4.20 miles
  • 12m 01s /Mi

This was the Xterra Trail Run Series - Paris Mountain 7k Trail run. Basically trail running up Paris Mountain and back down. This was not on the hardest parts of the trails, but still challenging.

855 Calories
Result: 186 out of 240

Bike
  • 1h 37m 05s
  • 25.32 miles
  • 15.65 Mi/hr

This was supposed to be a 2 hour ride, but my only time to fit it in was shortly after my race this morning. My quads were dead, so I cut it a little short, because I want to have a long run tomorrow.
2150 Calories

Race day!!  Started today out with the Paris Mountain 7K Trail Run.

Bike
  • 1h 08m 41s
  • 17.95 miles
  • 15.68 Mi/hr

The training plan called for all small chain ring work today. I just made sure that I did all hills in the small chain ring.
1451 Calories.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    10
    10
    0
    0
  • CORE - Knee to Chest (FB)
    1
    15
    15
    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 - V-Ups (FB)
    1
    15
    15
    0
    0

Run
  • 41m 54s
  • 3.86 miles
  • 10m 51s /Mi

Hot. Started out strong and faded after 2.4 miles. Had to walk some.

unixtool's Training Log


 August 2010 
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