Run
  • 1h 22m 49s
  • 8.50 miles
  • 09m 44s /Mi

Bike
  • 1h 02m 57s
  • 15.10 miles
  • 14.39 Mi/hr
Strength
  • 35m

Worked in X-fit workout

Bike
  • 1h 05m 16s
  • 15.00 miles
  • 13.79 Mi/hr
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    5
    20
    20
    0
    0
  • ABS - Knee-Raise, Hanging
    6
    20
    20
    0
    0
  • BACK - Bent-over DB row
    3
    10
    10
    45
    50
  • BACK - Pulldowns - Wide Grip
    3
    8
    8
    150
    150
  • BICEPS - DB Curls Alternating
    5
    35
    45
    6
    10
  • CHEST - Flat Bench Press
    3
    11
    16
    135
    135
  • CHEST - Incline DB
    3
    8
    10
    45
    50
  • SHOULDERS - Shoulder Press - Machine
    5
    3
    3
    95
    100
  • 2
    15
    15
    0
    0
  • 3
    150
    160
    10
    10
Sport
  • Crossfit
  • 15m

X-Fit Total
Squats = 215 #'s
Push Press = 115#'s
Deadlifts = 235 #'s
TOTAL = 565#'s PR by 60#'s

Run
  • 1h 57m 42s
  • 13.10 miles
  • 08m 59s /Mi

3-0 Soccer loss and 6-2 baseball loss...so not a good sports day for RT....he played OK soccer and was 1-2 with a single to Centerfield and 1 putout of 1 chances out in the field....OK day in baseball..boy hope our team hits better than they did today, ouch... RT's Nose/eye is yellowish black but the swellen has gone down.

The run was between rain drops..soaking wet..temp was very nice though..X-fit endurance workout is 1 mile TT Run or 3 mile TT Bike or 500 yd TT Swim...hmmmmm.....which one should I chose?  I think I may do the run, if I have time this evening.  I have a one mile course that is mostly downhill..lol.

Bike
  • 46m
  • 10.50 miles
  • 13.70 Mi/hr
Sport
  • Crossfit
  • 18m 08s

MICHAEL: 3 Rounds of 800M Run, 50 Sit-ups and 50 Good Mornings for time
Rnd1:3'38"; 0.573 Miles @6'20" Pace
Gm's/SU's @ 2'31" TOTAL TIME = 6'09"
Rnd2:3'41"; 0.573 Miles@ 6'25" Pace
GM's/SU's @ 2'24" TOTAL TIME = 6'05"
Rnd3:3'38"; 0.578 Miles @ 6'16" Pace
GM's/SU's @ 2'16" TOTAL TIME = 5'54"

Bike
  • 46m 30s
  • 12.00 miles
  • 15.48 Mi/hr

After swim

Swim
  • 25m
  • 1250.00 yards
  • 02m /100 yards

X-fit Swim 2 sets of 8 x 25's with 10 sec. rest. Worked out that my 25's were about 20 seconds

Sport
  • Crossfit
  • 10m 47s

Elizabeth Not as prescribed.
21-15-9 of: Cleans @ 85#'s and Ring Dips. Subbed 3 dips for 1 ring dip. 63/45/27 dips.

Good news RT's nose doesn't appear to be broken, the swellen has gone down and he is much better.  He was heading the soccer ball today, so all is well in RT land.  My daughter, H, broke the school record for Middle School girls for the number of pull-ups, she did 16!!!! Sad though only one other girl did more than one and she did 2.  Are kids really that weak today?  I'm starting to get in the rut of working out late...not sure that is a good thing..

Run
  • 1h 17m 54s
  • 8.00 miles
  • 09m 44s /Mi

69 Degrees F

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    6
    20
    20
    0
    0
  • ABS - Crunches, Decline
    2
    20
    20
    0
    0
  • ABS - Knee-Raise, Hanging
    6
    20
    20
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    20
    20
    0
    0
  • BACK - One Arm Row
    3
    10
    10
    45
    45
  • BACK - Pulldowns - Wide Grip
    3
    8
    10
    120
    150
  • BICEPS - DB Curls Alternating
    3
    8
    10
    35
    40
  • BICEPS - DB Preacher
    2
    10
    10
    30
    30
  • CHEST - Flat Bench Press
    3
    4
    10
    135
    165
  • CHEST - Incline DB
    3
    8
    10
    35
    45
  • SHOULDERS - Machine Military Press
    3
    10
    10
    105
    125
  • SHOULDERS - Shoulder Press - Machine
    2
    10
    10
    75
    75
  • 2
    15
    15
    0
    0
  • TRICEPS - Rope pulldown
    3
    10
    10
    80
    100
Sport
  • Crossfit
  • 10m 15s

3 Rounds of: 400M Row and 15 Overhead Squats with 75#'s for time

Tough couple of weeks for me.  I was in Gulf Shores, AL two Saturdays ago then was in Marshal, MI that Sunday evening and in Lansing, MI on Monday.  Got home late Monday night, was exhausted Tuesday and Wednesday. Up early Thursday morning to Chicago, in Chicago Thursday till late on Friday.  I did run Saturday, but Sunday I did yardwork.  During yardwork I did something, not sure how, cut my finger pretty good, didn't notice until I saw blood everywhere.  Sunday I was exhausted from pushing the split seeder around soooo noo workout.  Monday was going to workout but after I got back from running the kids to soccer/gymnastics and getting dinner it was 9 o'clock too late for a workout.  Finally, yesterday was semi-normal and got a workout in.  At the baseball scrimmage last night RT, there calling him RC because we have 3 kids with the same first name on the team, broke his nose.  He slid into 3rd base and the 3rd basemen missed the ball and it glanced off his glove into RT's face..so off to the doctor we go..nice to have blood all over my shirt..It's been a crazy, crazy couple of weeks.  Now is the time where I lose my motivation to workout for some reason, every year in April or so, I get distracted from all the kids activities and lose motivation to get after it..I need y'alls help to keep me in line. lol..

 WOW look at the inspires! Thanks everyone!!

JJCraig's Training Log


 April 2008 
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