Bike
  • 1h 27m 43s
  • 13.81 miles
  • 9.45 Mi/hr

Rocky Point Main Trail and:

All four diamond hills (water bottle hill, campsite, log jam and shorty) &

4 moguls (mogul 1, the dragon, mogul 2, and rattlesnake.

Very hot and humid today even at 8am. That, along with the tough runs from the week, half mile swim last night and very, very wet conditions from last nights t-storms made the ride extra difficult. All of those factors probably led to the slower than average speeds. Great workout though. 2 weeks to first tri.

Swim
  • 30m
  • 992.00 yards
  • 03m 01s /100 yards
Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Upright row
    4
    8
    15
    75
    120
  • SHOULDERS - Military BB
    4
    8
    14
    65
    115
  • SHOULDERS - Rear DB raise
    4
    7
    15
    45
    60
  • SHOULDERS - Shrugs DB
    4
    7
    11
    130
    150
  • SHOULDERS - Side DB raise
    4
    8
    13
    15
    25
Sport
  • Stationary Biking
  • 20m

recumbent at gym for 20 minutes

My first distance swim. I did it in the community center pool (50 ft. long) 62 laps. It got very tiring and I had to switch to breaststroke often. I shouldn't have waited until 2 weeks before my first sprint tri to do this. I will swim 5-6 more times before the race and run on the other days. We'll see what happens.

Run
  • 37m 43s
  • 4.00 miles
  • 09m 26s /Mi

Run
  • 37m 56s
  • 4.00 miles
  • 09m 29s /Mi

Run
  • 07m 57s
  • 1.00 miles
  • 07m 57s /Mi

fastest mile ever!!!!!!!

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    9
    13
    120
    140
  • 3
    7
    11
    65
    75
  • CHEST - Incline BB
    3
    8
    13
    150
    180
  • CHEST - Pec deck
    3
    8
    12
    75
    90
  • SHOULDERS - Shoulder Press - Machine
    3
    8
    12
    110
    140
  • SHOULDERS - Side DB raise
    3
    10
    12
    10
    15

Run
  • 37m 58s
  • 4.00 miles
  • 09m 29s /Mi

mscotthall's Training Log


 August 2005 
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21 22 23 24 25 26 27
28 29 30 31   
 
Time
Distance
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