bearly training

my training blog my training calendar my training reports

The following equipment is nearing replacement:

Asics 2150 - Asics GT-2150: 362.45 / 350 miles

Carencro,LA

Today

Partly cloudy High 76FLow 63F

Temp: 81F
Hum: 44%
W: 0mph SSW

THURSDAY

Heavy rain at times
High 72F
Low 59F

FRIDAY

Patchy rain possible
High 72F
Low 54F

SATURDAY

Partly cloudy
High 72F
Low 56F

SUNDAY

Partly cloudy
High 74F
Low 56F

inspire me (3)

Thursday - November 30

Run

51m 58s
5.50 miles
09m 27s /Mi

Supposed to be a tempo run, but it was drizzling and muggy, plus I didn't want to put forth the effort. Oh well, supposed to be in taper anyway...

inspire me (4)

Wednesday - November 29

Run

50m
5.26 miles
09m 31s /Mi

Treadmill run.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
3
24
24
0
0
BACK - Lateral pull-downs
2
0
12
0
120
BACK - Seated row
2
12
12
120
120
BICEPS - BB Preacher
2
12
12
50
50
CHEST - Pec deck
2
12
12
80
80
CHEST - Pushups
1
30
30
0
0
CHEST - Seated Bench Press - Machine
2
12
12
180
180
SHOULDERS - Shoulder Press - Machine
2
0
12
0
100
TRICEPS - Pulley pushdown
2
0
12
0
130

inspire me (1)

Tuesday - November 28

Run

48m 57s
5.50 miles
08m 54s /Mi

inspire me (4)

Monday - November 27

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
3
24
24
0
0
BACK - Lateral pull-downs
2
0
12
0
120
BACK - Seated row
2
12
12
120
120
BICEPS - BB Preacher
2
12
12
50
50
CHEST - Pec deck
2
12
12
80
80
CHEST - Pushups
1
30
30
0
0
CHEST - Seated Bench Press - Machine
2
12
12
180
180
SHOULDERS - Shoulder Press - Machine
2
0
12
0
100
TRICEPS - Pulley pushdown
2
0
12
0
130

Sport

Elliptical Training
45m

inspire me (1)

Sunday - November 26

Run

2h 05m 32s
14.20 miles
08m 50s /Mi

~9m/m pace for first 9-mi. loop, ~8:45 for last 5 miles.

inspire me (0)

Saturday - November 25

Bike

1h 35m 54s
28.75 miles
17.99 Mi/hr

Evening ride, burned some more pie.

inspire me (2)

Friday - November 24

Bike

2h 45m 49s
49.15 miles
17.78 Mi/hr

Black Friday ride with Cajun Cyclists, maybe 30 miles with the group plus 10 miles each way solo getting to and from the site.

the bear's Training Log

November 2006

Volume

Time

Distance

Actual vs Planned