Run
  • 20m
  • 2.13 miles
  • 09m 23s /Mi

treadmill is all i could do this evening.. still feel some congestion in chest..

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    20
    20
    0
    0

after running... used the swiss ball

felt ok today.. no real stress anywhere.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    20
    20
    0
    0
  • BACK - Bent-over DB row
    2
    10
    10
    40
    40
  • CHEST - Dumbell Pullover
    2
    10
    10
    40
    40
  • CHEST - Incline DB
    2
    10
    10
    40
    40
  • CHEST - Standing Cable Crossovers
    2
    10
    10
    75
    75
  • LEGS - Hack Squats
    2
    10
    10
    150
    150
  • 2
    10
    10
    70
    70
  • 2
    10
    10
    200
    200
  • SHOULDERS - Machine Side Lateral Raise
    2
    10
    10
    65
    65
  • SHOULDERS - Military DB
    2
    10
    10
    40
    40

also did some step ups..

First workout since tri.. Felt pretty good..Doing the hack squats.. felt a little pain in the right side of knee.. maybe hamstring or it band.. can't figure it out

nothing.... calves and thighs are tight.
Bike
  • 31m 32s
  • 10.00 miles
  • 19.03 Mi/hr

bike was tough.. took till mile 5 to get my legs... but when they kicked in was no slower than 27mph.. maxed at 33 mph..

Run
  • 32m 53s
  • 3.10 miles
  • 10m 37s /Mi

run was horrible.. i was cramping so bad i had to stop twice to massage legs, and walked 4 times... this is the slowest i have ever run.. hard to believe i ran a half marathon two weeks ago.

Swim
  • 06m 14s
  • 328.07 yards
  • 01m 54s /100 yards

swim was ok.. got knocked off rhythm..

Considering my circumstances... it was a pretty good race for me.. i'm about 75% over the sickness i had. I will be sick again soon.. lungs were burning the entire ride.. More focused now on training and diet.. if i can pull these time under trained.. what can i do at 100% and stronger?? we shall see.

Swim
  • 30m
  • 800.00 yards
  • -----

300 wu
10 x 50s

momo's Training Log


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