• 35m 21s
  • 1500.00 yards
  • 02m 21s /100 yards

300 wu
500 kick w/ zoomers
500 pull w/ paddles
200 cd

  • 15m

plank w/ hip abductors x 10
pushups on bosu ball x 10
squats w/ 30lb dumbells x 10
leg lifts with 8 lb medicine ball x 10
incline pushups on bosu ball x 7
side step ups x 10 each leg
russian twist on exercise ball w/ 15lb medicne ball x 10
assisted pull ups w/30 lbs assist x 10
leg dips w/ 20 lb dumbell x 10 each leg

strength training prior to swimming.  good swim workout.  arms may not move tomorrow after all that.

  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu including 5 minutes of one leg drill
5 x 4(30/30) w/ 2 min recovery between sets
remainder low z3 high z2

back at it.  i will repeat this week next week but decided to pick up on the proper day.  Had Wilson on the spin cycle for the first time in a while.  it is time for him to start getting ready for tri season.  he says he wants to race a sprint in April and then two olympics, one being the Outer Banks in September.  his big weakness is his bike.  his swim and run are in good shape.  I think the run will be excellent by April

  • 30m

some strength training this morning at the house.  thunderstorms abound so this made as much sense as anything

  • 36m 39s
  • 4.51 miles
  • 08m 07s /Mi

other hotel treadmill
15 min easy
15 min a little harder
the rest a lot harder until the legs stopped working

not the run planned.  probably should have kept it as an easy run, but that would require some intelligence.  obviously that is not present ;)

stretching and rolling afterwards.  

spot's Training Log

 February 2014 
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