Bike #1
  • 30m
  • 6.50 miles
  • 13.00 Mi/hr

wu/cd for hard ride below

Bike #2
  • 30m
  • 8.75 miles
  • 17.50 Mi/hr

pushed as hard as I could given the hills and wind

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    0
    0
  • ABS - Obliques
    1
    15
    15
    0
    0
  • BACK - Assisted Pullups
    3
    8
    8
    0
    0
  • 3
    15
    15
    20
    20
  • CHEST - Pushups (FB)
    1
    10
    10
    0
    0
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    6
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    5
    5
    0
    0
  • CORE - Medicine Ball Twist
    1
    25
    25
    0
    0
  • CORE - Pikes
    1
    10
    10
    0
    0
  • CORE - Prone Planks
    1
    45
    45
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Roll Out and In (FB)
    1
    5
    5
    0
    0
  • CORE - Superman (FB)
    1
    10
    10
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    10
    10
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    10
    10
    0
    0
  • CORE - V-Ups (FB)
    1
    10
    10
    0
    0
  • 3
    15
    15
    0
    0
  • 3
    15
    15
    0
    0
  • 3
    15
    15
    20
    20
  • 3
    15
    15
    20
    20

Core 1, 2 AND 3 - ow ow ow ow ow

Run
  • 32m
  • 3.01 miles
  • 10m 38s /Mi
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups (FB)
    1
    10
    10
    0
    0
  • CORE - Back Extensions (FB)
    1
    12
    12
    0
    0
  • CORE - Crunches (FB)
    2
    20
    20
    0
    0
  • CORE - Medicine Ball Twist
    1
    25
    25
    0
    0
  • CORE - Prone Planks
    1
    45
    45
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - V-Ups (FB)
    1
    10
    10
    0
    0

Bike
  • 42m 42s
  • 11.59 miles
  • 16.29 Mi/hr

Bike Base
Endurance
45
Ride on a flat course. Keep RPE at 5-6 out of 10.

Swim
  • 1h 00m
  • 3100.00 meters
  • -----

Form Swim
Endurance
60
3100
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick w/20" rest.
10x50 on 10" rest.
CD: 200

Rest day today - thank goodness!  My body is sore and tired from the workouts this week, but I feel great knowing that I got it all in and did a lot of strength training, too! Now, let's see how consistent I can be with that in the coming weeks.  I'd like to be faster AND lighter for my oly on September1....
Run
  • 32m 39s
  • 3.01 miles
  • 10m 51s /Mi

for Christine's family

Swim
  • 1h 15m
  • 3350.00 meters
  • -----

Endurance
75
3350
WU: 400
4 * 300 w/:30 rest
- Idea here: 1st swim moderate straight
- 2nd even split 150's
- 3rd descend 100's
- 4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on…
100 loosen ( easy)
10 * 25 kick :10 RI
600 pull w/ paddles
8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200

Bike
  • 1h 02m
  • -----
  • -----

4 hill repeats on the Abbotsbury hill

Strength
  • 1h 00m
OK...my legs are dead after those hill repeats. I think I'll do my strength training later tonight. ;)

Run
  • 20m
  • 1.92 miles
  • 10m 25s /Mi
Swim
  • 55m
  • 2250.00 meters
  • -----

Pacing
Speed
55
2225
WU: 500
MS: These are all done at an all out effort.
5x100 on 10" rest (1:38/100m)
10x50 on 30" rest (:45/50m)
15x25 on 45" rest (:21/25m)
5x50 kick on 10" rest
CD: 100

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    0
    0
    10
    10
  • ABS - Pikes
    1
    0
    0
    10
    10
  • CORE - Crunches (FB)
    2
    0
    0
    20
    20
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    10
    10
  • CORE - Roll Out and In (FB)
    1
    0
    0
    10
    10

I'm feeling very mellow today.  Christine and her family are still on my mind a lot - I never knew her, but I know that so many BTer's consider her a friend and my heart just breaks for them and for her husband and kids.  It's a bit shocking to hear of someone who is otherwise very healthy being gone so quickly and so young. Dear Lord, have mercy!

In my own little world, things are finally feeling more manageable.  Swim team is over and the kid activities are being kept to a minimum.  All of us need a break.  Otherwise, I'm working on planning my boy's 6th birthday party, finishing up my client work, trying to get the house a little cleaner and being as consistent as possible with my training.

My weight is continuing to be an issue - seems flat out stuck right now.  But, I haven't done my best on the nutrition or the strength training.  I'm gonna try getting back on that bandwagon and really buckle down for the next couple of weeks and see what happens!

katzchen55's Training Log


 July 2008 
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