• Boot Camp Conditioning
  • 1h 00m

Had to wing it a bit tonight, weather and location issues were factors, but we got 'er done. worked the shoulders/back, and some leg and core, with lots of cardio, jacks, xcountry, high knees, stair running.

  • 40m
  • 950.00 meters
  • 04m 13s /100 meters

forgot to bring my drill sheet, so I made it up as I went along. did 4 lengths without stopping using the flip turn. worked a bit on breast stroke and back stroke.

  • 30m 13s
  • 5.34 kms
  • 05m 40s /KM

good run, really pushed it, maybe started out a little too fast..but happy with the results regardless. No stomach issues! oh and took 50 seconds off my best 5K time...booyah!

  • Boot Camp Conditioning
  • 1h 00m

Warm-up > lap round school, high knees, ham curls, arms engaged.
Bicep curls x 10, overhead press x 10, squat x 10, repeat 2x and 1 set combined.
Stairs x 3 up and around
Skip/shuffle circuit 4 minutes
Walking lunges till the begging for an end has reached critical mass.
Arms with bands rows x 10, trunk rotation x 10, overhead press x 10 repeat 3 times
Stairs x 3
Crunch x 10 hold position, crunch a little further, then 10 more crunches from that position, hold and a little further again finishing off with 10 more from that position. V-sit position, hands overhead, moving legs in and out for 10. Repeat crunch/v-sits 2 more times.
Stretch time.

Good first night back at bootcamp, no new people this set, so pushed a little harder for a first night back, so they know they will be working harder this set.

  • 45m
  • -----
  • -----

more work on flip turns, really starting to get good at it, still need to work on getting breathe in at the right time to get the most out of my glide.

  • 1h 13m 51s
  • 11.33 kms
  • 06m 31s /KM
I as usual really didn't want to go to the pool tonight, and my husband even said I didn't have to go if I didn't want to, and I was sorely tempted, but I did it anyway and am happy I did, especially after a weekend of eating at restaurants and eating 2 desserts.

Run #1
  • 05m 17s
  • 0.83 kms
  • 06m 22s /KM
Run #2
  • 24m 17s
  • 3.69 kms
  • 06m 35s /KM
  • 19m 57s
  • 7.97 kms
  • 23.97 KM/hr

got my outdoor bike in, just a short one, but it's done:-)

  • 1h 34m 47s
  • 40.01 kms
  • 25.33 KM/hr

corstan's Training Log

 February 2010 
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