• 34m 14s
  • 1500.00 yards
  • 02m 17s /100 yards

300 swim for wu
500 kick w/ zoomers alt 25 easy/25 hard
500 pull w/ paddles
200 swim for cd

  • 20m

bird dog x 20
push ups on bosu ball x 12
squats w/ 30 lb dumbells x 15
leg lifts w/ 6lb medicine ball x 12
incline push ups on bosu ball x 10
side step ups x 10 each leg
russian twist w/ feet off floor and 15lb medicine ball x 10
assisted pull ups x 8 w/ 30lb assist
leg dips w/ 20 lb dumbells x 10 each leg
v-ups x 10

monday morning strength training and swim.  did the strength training before the swim.  I think that is why the first 300 is so fast.  just felt good.  with the strength training i went as far as i could with each exercise.  With the swimming the kick was an alternating 25 easy, 25 hard.  my legs are not happy with me right now.

weight is up.  not sure if that is because of the weekend, or because i am actually getting some muscle back.  probably a bit of both.  don't feel as thick as i have, so that may be a good sign

  • 1h 00m 24s
  • 8.00 miles
  • 07m 32s /Mi

2 mile wu w/ 4x 30 sec pickups in second mile
2 x 2mile z4 w/ 1 mile recovery after each interval

sunday's long run.  could not get the heart rate into z4 despite the legs feeling like they were ready to quit.  Heck, look at the 2 mile warm up with an average hr of  127 but a pace below 8 min/mile.  overall a good run.  body is tired.  

  • 1h 25m
  • 25.00 miles
  • 17.65 Mi/hr

spin cycle
15 min wu including 5 min of one leg drill
2 x 12 min z4 w/ 4 min recovery
2 x 15 min 3 w/ 4 min recovery

  • 15m
  • 1.84 miles
  • 08m 09s /Mi

brick runn
tread mill .5 incline
first half z1
second half z2

Saturday morning long ride w/ short brick run.  Wilson did this one with me.  he may have issues walking to morrow :)  Still getting his tail bone re-acclimated to the bike seat, so he did some standing during the ride.  heh.  

overall a good workout.

  • 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

spot's Training Log

 February 2014 
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