Slow, but getting faster. Big, but getting smaller

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Monday - August 23

Bike

1h 04m 59s
18.14 miles
16.75 Mi/hr

RPE 3-4 with some out of the saddle climbing. My quads felt weak during the first few miles. Temp 91 degrees and windy. It felt nice.

1504 Calories

Run

41m 05s
4.01 miles
10m 15s /Mi

Easy 4 miles @ 10:30 per mile. I was on the treadmill, and didn't know the exact speed to set it at for 10:30 per mile so I used 5.9 mph. It is close enough.

724 Calories

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
25
25
0
0
CORE - Reverse HyperExtension (FB)
1
25
25
0
0
CORE - Side Planks
2
30
30
0
0
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

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Sunday - August 22

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

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Saturday - August 21

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.

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Friday - August 20

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups
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

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Thursday - August 19

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

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Wednesday - August 18

Run

30m
3.02 miles
09m 56s /Mi

Easy treadmill run to keep the legs loose.

Strength

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).