Albuquerque,NM 
Run
  • 21m 52s
  • 3.11 miles
  • 07m 02s /Mi

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    40
    40
    0
    0
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Heel Touches
    1
    40
    40
    0
    0
  • ABS - Inverted V on Ball
    1
    20
    20
    0
    0
  • ABS - Oblique Leg Extensions
    1
    40
    40
    0
    0
  • ABS - Obliques
    1
    40
    40
    0
    0
  • ABS - Pikes
    1
    20
    20
    0
    0
  • ABS - Plank Heel Lifts
    1
    40
    40
    0
    0
  • ABS - Saxon Bend
    1
    40
    40
    0
    0
  • ABS - Superman
    1
    40
    40
    0
    0
  • ABS - Trunk Twists
    1
    40
    40
    0
    0
  • BACK - Bent-over DB row
    3
    12
    12
    15
    20
  • BICEPS - DB Curls Alternating
    3
    12
    12
    15
    20
  • CHEST - Flies - Flat
    3
    12
    12
    10
    20
  • 2
    12
    12
    0
    0
  • SHOULDERS - Flys
    3
    6
    12
    10
    20
  • TRICEPS - Dumbell Kickbacks
    3
    6
    12
    10
    20

Run #1
  • 30m 10s
  • 3.67 miles
  • 08m 13s /Mi
Run #2
  • 30m
  • 3.58 miles
  • 08m 23s /Mi
Same run.  60 minutes.  Just felt faster on the way home so I wanted to see the difference in pace.  

Bike
  • 1h 30m
  • 25.50 miles
  • -----

Mox team ride. Scheming to do some crits and road races and generally take over the cycling world. Fun.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    40
    40
    0
    0
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Heel Touches
    1
    40
    40
    0
    0
  • ABS - Inverted V on Ball
    1
    20
    20
    0
    0
  • ABS - Oblique Leg Extensions
    1
    40
    40
    0
    0
  • ABS - Obliques
    1
    40
    40
    0
    0
  • ABS - Pikes
    1
    20
    20
    0
    0
  • ABS - Plank Heel Lifts
    1
    40
    40
    0
    0
  • ABS - Saxon Bend
    1
    40
    40
    0
    0
  • ABS - Superman
    1
    40
    40
    0
    0
  • ABS - Trunk Twists
    1
    40
    40
    0
    0
  • BACK - Bent-over DB row
    3
    12
    12
    15
    20
  • BICEPS - DB Curls Alternating
    3
    12
    12
    15
    20
  • CHEST - Incline BB
    3
    12
    12
    30
    40
  • SHOULDERS - Military BB
    3
    12
    12
    20
    30
  • TRICEPS - Dumbell Kickbacks
    3
    12
    12
    10
    15

Run
  • 40m
  • 4.00 miles
  • -----

Speedwork on Dreadmill
10'wu
4x1/2m@5k pace (7:23, #4 @7:19)
4'rest
5'cd

Swim
  • 45m
  • 1900.00 yards
  • -----

10'wu
4x25 drills
6x100 20"rest
1x700
Was feeling unmotivated so I decided to do it in my wetsuit. No reason really except to do something different. It also occurred to me that I haven't swum in it very much and for longer races I need to make sure I know how it's going to feel. It was fine...not bad for a cheapo Craigslist purchase. Fun being so fast...knocks 10-15 seconds off my 100's easy! Plus you get to be "that guy" at the pool...which is tough at my gym...there's a lot of weirdness there. Also good for practicing getting it on and off. Harder than I remember.

Run
  • 1h 19m 05s
  • 7.46 miles
  • 10m 36s /Mi

quincyf's Training Log


 May 2010 
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Time
Distance