Swim
  • 20m
  • 900.00 yards
  • -----

300 wu
2 x 200

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    5
    20
    20
    85
    85
  • BACK - Pullups - Medium Grip, Pronated
    3
    10
    10
    0
    0
My end of year reflection early, I have had some great events as well as disappointments. but all were learning experiences. to better equip me for next year. though i didn't make my intended goals. I will use this season as a reminder that life aways get in the way, you are never fully in control of everything.. and trust your training. These three things will hopefully propel me through next season wiser than this year. So i have to get some new running shoes.. but since owning these Pro Grid Ride 3. I have PR'd in all races done. looking at breakdown in mileage on shoes.. though less in life.. 30.8 hours total time running 198.1 miles of distance.. 9:17 min/mile average.. im very happy with that. i hope to maintain as well as get faster in the future.. would love to drop to 8:30 min/mile or faster next year.. I will begin IRONMAN training plan early.. this prompted my reflection early. So thats that..

Bike
  • 20m
  • 6.00 miles
  • 18.00 Mi/hr

first day on the drainer..

Run
  • 11m 45s
  • 1.30 miles
  • 09m 02s /Mi

shoes are dead... tibialis started tightening and shins started to ache

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    5
    20
    20
    85
    85

Sport
  • Plyometrics
  • 20m

Run
  • 09m 30s
  • 1.15 miles
  • 08m 16s /Mi

shoes are dead..
had to stop, shins started hurting

Strength
  • 20m

stretched

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    10
    10
    120
    120
  • BICEPS - DB Curls
    3
    20
    20
    35
    35
  • CHEST - Flat Bench Press
    3
    15
    15
    155
    155
  • CHEST - Flies - Incline
    3
    10
    10
    60
    60
  • SHOULDERS - Machine Military Press
    3
    15
    15
    110
    110
  • SHOULDERS - Machine Rear Delt Row
    3
    10
    10
    60
    60
  • TRICEPS - Rope pulldown
    3
    15
    15
    50
    50

first time lifting weights in a bit..didn't do any legs or abs..

Had to cut out of workout early, had a splitting headache..

momo's Training Log


 December 2010 
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