bearly training

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The following equipment is nearing replacement:

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

Carencro,LA

inspire me (2)

Saturday - September 2

Bike

3h 07m 44s
60.25 miles
19.26 Mi/hr

Rode 20 miles to meet the tri club and ride the CajunMan route, then back home again. Averaged 20mph on both solo legs, 18 with the group.

First sixty-miler on the tri bike. ;)

inspire me (2)

Friday - September 1

Bike

51m 27s
17.76 miles
20.71 Mi/hr

Afternoon ride as part of brick.
____________________________________________________________

Run

17m 26s
2.00 miles
08m 43s /Mi

Afternoon run as part of brick.
____________________________________________________________

Swim

50m 59s
2500.00 yards
02m 02s /100 yards

Lunchtime swim, now I can't pick up my arms. ;)

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
25
25
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
40m

inspire me (5)

Thursday - August 31

Run

48m 19s
5.60 miles
08m 38s /Mi

Tempo run, 5X800@3:30-3:40 w/3:30 recoveries.

Nice and cool this morning, 72 degrees and drier.

inspire me (2)

Wednesday - August 30

Swim

33m 57s
1500.00 yards
02m 16s /100 yards

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
25
25
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
40m

inspire me (1)

Tuesday - August 29

Run

47m
5.50 miles
08m 33s /Mi

Tempo run, 1MWU. 4 @8m/m, 0.5CD

inspire me (0)

Monday - August 28

Swim

20m 31s
900.00 yards
02m 17s /100 yards

Short lethargic swim

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
25
25
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 (0)

Sunday - August 27

Run

2h 02m 01s
13.14 miles
09m 17s /Mi

With yesterday's rain washing a lot of the humidity out of the air, this run was almost enjoyable. First 8 miles at a 9:20-9:30 pace, last five below 9m/m (marathon pace).