Swim
  • 1h 02m 23s
  • 2250.00 meters
  • 02m 46s /100 meters

WU: 4 x 150
150 4:03
150 4:26
150 4:01
150 4:05
MS: (1650 ladder)
275 7:41
250 6:56
225 6:24
200 5:41
175 5:02
150 4:08
125 3:24
100 2:48
75 1:55
50 1:13
25 0:33

Run
  • 26m 44s
  • 3.11 miles
  • 08m 36s /Mi

The Michelin 5K Corporate Shield Race.

This is by far a PR for me. My goal was to break 31 minutes (my previous PR was 32:18). I blew that away!!! If it were not for my Garmin, I would have though the course was short.

Another race today, the Michelin 5K Corporate Shield race.  I run on my wife's company team.  I set a PR by a big margin today.  a 26:44 5K!  For me that is a huge improvement.  My previous best was over 32 minutes.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 1
    5
    5
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    3
    3
    30
    30
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Side Planks
    1
    1
    1
    30
    30
  • CORE - Superman (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

Swim
  • 34m 32s
  • 1200.00 meters
  • 02m 53s /100 meters

Easy 4 x 300 recovery swim

Run
  • 1h 04m 35s
  • 5.43 miles
  • 11m 53s /Mi

Easy run. I focused on keeping the pace slow.

1049 Calories

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.

unixtool's Training Log


 August 2010 
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