NEW START

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Thursday - November 22

Run

27m 08s
4.00 miles
06m 47s /Mi

Mile 1-6:22-168 HR
Mile 2-6:54-187 HR
Mile 3-6:58-190 HR
Mile 4-6:54-191 HR
LT=189

RACE DAY: Foot Fest 4 Mile Run & Walk

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Wednesday - November 21

Bike

40m
8.00 miles
12.00 Mi/hr

Quick spin. Race tommorrow

Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 6.5 Overall Workout: 2

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Tuesday - November 20

Run

1h 02m 48s
6.70 miles
09m 22s /Mi

Swim

14m
600.00 yards
02m 20s /100 yards

After lifting..just to get in the water..water temp was around 80-82 perfect!!

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Cable Crunch
6
20
20
90
100
ABS - Jackknifes, Seated
3
20
20
0
0
ABS - Knee-Raise, Hanging
3
20
20
0
0
BACK - Bent-over DB row
3
55
55
8
8
BACK - Pulldowns - Medium Grip
1
10
10
100
100
BACK - Pulldowns - Wide Grip
2
8
8
120
120
BICEPS - DB Curls
3
40
50
6
8
BICEPS - Incline DB Curl
1
8
8
35
35
BICEPS - Straight Bar Standing
2
8
10
50
60
CHEST - Flat Bench Press
3
8
10
135
135
CHEST - Incline DB
3
50
60
8
8
SHOULDERS - Machine Side Lateral Raise
3
10
10
20
20
SHOULDERS - Military BB
3
8
8
70
90
TRICEPS - Pulley pushdown
3
8
8
120
150
TRICEPS - Rope pulldown
3
8
8
70
90

Worked out at new gym.

Up at 5:30 but did I go run immediately, NO. I had to cut the run short to get some work done. I'm such the procastinator. Will get a lift in at noon and maybe a swim. Felt good running. Mile Splits: 1-8:39-133, 2-9:00-142, 3-9:33-143, 4-9:14-144, 5-9:44-143, 6-9:33-144.

First workout at LA Fitness..must say pretty impressive. I like to do supersets when I lift, that's how I get so many sets in but when u don't know where everything is then it is slow to get from exercise to exercise. I'll figure it out. Got in the pool, actually enjoyable to get in the pool..the temp was perfect.. guestimate at 80-82 degrees..not 88 like the YMCA. I only swam 600 yards but it was after a lift and I didn't want to wear myself out for the Thanksgiving day run. That is why I didn't do any legs either..plus I probably couldn't find all the machines..

Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 49 Hours slept: 8

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Monday - November 19

Off Day!

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Sunday - November 18

Bike

1h 45m
21.00 miles
12.00 Mi/hr

30 Minutes to rake the leaves then watched the Colts

Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 48 Hours slept: 8.5 Overall Workout: 3

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Saturday - November 17

Run

2h 09m 40s
13.30 miles
09m 45s /Mi

Kept hydrated, nice run

Kidless this morning and wifeless too. My eldest and wife are off taking a High School placement test at Cathedral High School. Can you believe it, a HIGH SCHOOL placement test. Hard to believe (reminds me of a Pat Benatar song) that I have a teenager, well actually I have two teenagers if you count the dog. Simba (we got her during the Lion King craze) is 13 too. My son spent the night over at a buddy's. I'm off for a 12 to 14 mile run then off to do errands, fun, fun and more fun. Have a great day!

Mile splits: Mile 1 9:28-134 hr Mile 2 9:31-140 HR Mile 3 9:31-142 Mile 4 10:06-144 Mile 5-9:33-142 HR Mile 6 9:35-143 HR Mile 7 9:31-141 HR Mile 8-9:47-143 Mile 9 9:58-142 HR Mile 10 9:22-144 HR Mile 11 9:33-143 Mile 12 9:56-143 Mile 13 9:59-143

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Friday - November 16

Bike

1h 15m
15.00 miles
12.00 Mi/hr

Boys held up well during the scrimmage, ragged the first 10 minutes or so but settled down and controlled most of the scrimmage there after. I need to quit staying up late, go to bed early before 10 pm. Had a hard time going to sleep last night, never really got comfortable. Plans are to spin this evening on the trainer. Run and lift tomorrow if my shoulder is OK. I think I will do the Cincy 1/2 Mary Pump n Run. I can give or sell my Indy Mini entry to someone.

Goal: I want abs and legs like Risat!