Run
  • 42m
  • 4.20 miles
  • -----

Mile 1-11:50 104 HR
Mile 2-8:52 143 HR
Mile 3-9:13 144 HR
Mile 4-9:34 144 HR

Good ending to a terrible 2007...My Cowboys pounded the Hoosiers last night!!!!!! I had two people wanting to bet me on the Insight Bowl as they knew I was an OSU alum.  Sooo I won an adult beverage and lunch!!!!  I was listening to one of the local t.v. stations and the sportscaster said that the Cowboys piled on by scoring with 50 seconds, did he watch the game?  The Loosiers called timeout twice during the Cowboy possession instead of letting the time clock expire, if your going to call timeout twice during the last minute or so then you deserve to get scored on!!! 

My daughter had 4 of her friends over, they are still asleep (10:15), imagine that--5 teenage girls staying up all night and sleeping in....lol...they had fun, they drank some sparkling grape juice, watched Miley Cirus, Carrie Underwood, Dick Clark and Ryan Seacrest bring in the New Year.  They ran outside in the cold rain and did some poppers..  Have you ever listened to 5 teenage girls giggling and laughing and being loud?  Hope Dad didn't embarrass his daughter tooooo much.. I love teasing the girls they are so easy...Someone is moving upstairs...wonder who is up.

Workout, thinking about doing a run or bike today..then off to friends house for the day to watch football and more football and to eat and eat and eat...Speaking of eating, I'm reading the book, 'Nutrition for Runners'.   It's really interesting, I'll have to share some points in the book at some point.  Hope everyone had a safe New Years!!!!  I'll check in later.

Swim
  • 30m
  • 1500.00 yards
  • 02m /100 yards

No Energy, after lifting.

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    5
    20
    20
    90
    110
  • ABS - Crunch machine
    4
    20
    20
    50
    50
  • ABS - Jackknifes, Seated
    3
    20
    20
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    20
    20
    0
    0
  • BACK - Bent-over DB row
    3
    6
    8
    55
    65
  • BACK - Pulldowns - Wide Grip
    3
    10
    10
    120
    120
  • BICEPS - DB Curls Alternating
    3
    8
    8
    35
    40
  • BICEPS - Pulley Curls
    3
    8
    8
    110
    140
  • CHEST - Dual Axis Chest Press
    3
    6
    8
    140
    160
  • CHEST - Flat Bench Press
    3
    5
    10
    135
    155
  • 3
    8
    8
    30
    30
  • 3
    8
    10
    90
    105
  • 3
    8
    8
    140
    140
  • LEGS - Toe Curls
    3
    10
    10
    140
    140
  • SHOULDERS - Machine Side Lateral Raise
    3
    8
    8
    30
    30
  • SHOULDERS - Military BB
    3
    110
    130
    8
    8
  • 3
    15
    20
    0
    0
  • TRICEPS - Rope pulldown
    3
    8
    8
    90
    110

Bike
  • 2h 01m 10s
  • 28.00 miles
  • 13.87 Mi/hr

Run
  • 1h 53m
  • 12.00 miles
  • 09m 25s /Mi

Bike
  • 40m 15s
  • 9.50 miles
  • 14.16 Mi/hr

Bike
  • 40m
  • 10.10 miles
  • 15.15 Mi/hr
Run
  • 40m
  • 4.50 miles
  • 08m 53s /Mi

Brick workout, thought I would bump up the intensity and do a brick at the same time...According to Mr. Friel, I stayed in Zone 3 and 4 (based on 5K time) and some interpolation.

Run Zone 1-Recovery 111-141;Zone 2-Extensive Endurance 142-151; Zone 3 Intensive Endurance 152-158; Zone 4 Sub-Threshold 159-165; Zone 5A Super-Threshold 166-169; Zone 5B Anaerobic Endurance 170-176 and Zone 5C Power 177-184

Cycling Heart Rate Zone 1 101-124; Zone 2 125-138; Zone 3 139-144; Zone 4 145-154; Zone 5A 155-158; Zone 5B 159-163; Zone 5C 164-169

Here was the brick: 10 minute bike trainer w/u--2.60 miles--130 HR, 10 minute bike--2.55 miles--151 HR, 10 minute run--1.20 157 HR, 10 minute bike--2.50 miles 150 HR, 10 minute run--1.25 160 HR, 10 minute bike--2.45 miles 152 HR, 10 minute run--1.25 miles 161 HR, 10 minute run--0.80 miles 136 HR

Going to go watch some football with my buddy who just got out of the hospital..Watching his school UT in the Holiday Bowl.  While the kids and wives go to the Zoo for Christams Lights at the Zoo..

Swim
  • 41m
  • 2000.00 yards
  • 02m 03s /100 yards

200 warm-up
10 x 100 @ 2:00 descending 1:48,48, 45, 45, 44, 43, 42, 41,38, 36
5 x 100 stroke drill
6 x 50 @ 1:00

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    20
    20
    90
    90
  • ABS - Jackknifes, Seated
    3
    20
    20
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    20
    20
    0
    0
  • ABS - Leg-Raise, Hanging
    3
    20
    20
    0
    0
  • BACK - Bent-over DB row
    3
    8
    8
    55
    55
  • BACK - Pulldowns - Wide Grip
    3
    10
    10
    120
    120
  • BICEPS - DB Curls
    3
    8
    8
    35
    35
  • BICEPS - Pulley Curls
    3
    7
    10
    110
    130
  • CHEST - Flat Bench Press
    3
    3
    10
    135
    165
  • CHEST - Seated Bench Press - Machine
    3
    8
    8
    140
    140
  • 4
    8
    10
    30
    30
  • 4
    8
    8
    90
    100
  • 4
    8
    10
    140
    210
  • LEGS - Toe Curls
    4
    8
    8
    140
    210
  • SHOULDERS - Machine Side Lateral Raise
    3
    8
    8
    30
    30
  • SHOULDERS - Military BB
    3
    8
    10
    100
    120
  • 3
    15
    15
    0
    0
  • TRICEPS - Rope pulldown
    3
    10
    10
    90
    90

Bench 135 x 10, 145 x 8 and 165 x 3

Update on my buddy, he got out of the hospital on Christmas Afternoon he has bacterial miningitus (I can't spell) with a couple of other health issues.  He is back home resting comfortably.  Back to it today, ran yesterday and felt like a bloated pig...Hope everyone had a great Christmas..we did..kids got Guitar Hero III so we were jamming to Pat Benatar and Heart....2 of my all time favorites....got a book on Nutrition from my daughter..that will come in handy...Got Pat Benatar's Greatest Hits CD and DVD, wonderful....I think my mother was a little sad yesterday, missing my father...as we all do...my wife got a Flip video where you can record for an hour and plug it directly into the computer..I need to start using it to..

 

 

  • Health data: Sleep: 4 Hours slept: 9

JJCraig's Training Log


 January 2008 
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Time
Distance
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