Good nights sleep last night.  My body is slightly tired from yesterday's core, bike, and run.  Today is just a swim which will be nice, but tomorrow is a tough day with a tempo run a swim.

Work issues prevented me from getting in my swim work out today.

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
  • 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
    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

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).

unixtool's Training Log


 August 2010 
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