Crusty's schedule

my training blog my training calendar my training reports Planned training log

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Saturday - August 8

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Friday - August 7

Run

1h 30m
7.25 miles
12m 25s /Mi

Easy red/white loop at PW with JBob. Never pushed. 90 deg and humid. Not a lot of fun.

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pullups - Medium Grip, Pronated
3
15
20
170
170
BICEPS - BB Preacher
3
10
10
55
65
BICEPS - DB Concentration
2
10
10
35
35
CHEST - Flat Bench Press
4
1
8
135
225
CHEST - Incline BB
3
8
8
155
155
TRICEPS - Dips
3
10
20
215
240

15 min abs class through Peloton after vliftingl

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Thursday - August 6

Swim

36m
2000.00 meters
01m 48s /100 meters

200m wu, then 8x400 on 3:30. Each 200 was between 3:01-3:03. 200m cd, Felt good

Sport

Spinning Class
1h 00m

60 min power zone endurance Peloton ride

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Wednesday - August 5

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pullups - Medium Grip, Pronated
3
10
20
170
170
BICEPS - BB Preacher
3
8
10
50
60
CHEST - Flat Bench Press
5
2
15
135
225
TRICEPS - Dips
3
10
15
215
240

Quick lifting session. Got the 2 reps at 225 pretty well. Definitely getting stronger

Sport

Spinning Class
1h 00m

FTW at 285. 19.1 miles in 60 min. Didn't go full out on the sprints, adn took long recoveries, but the longer threshold pushes felt good.

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Tuesday - August 4

Run

36m 15s
5.00 miles
07m 15s /Mi

Good treadmill speed work. Jumped on at 7:30 pace, then increased by 0.1 mph each half mile for 3 total miles in just over 22 min. Last 800 was at 7:03 pace. Then did 4x 400 hard at 6:18, wiht 400m recoveries at 8:30 pace. The last interval I ran 600m hard. I was tired at teh end and wiped out by the end of the day.

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Monday - August 3

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pullups - Medium Grip, Pronated
3
10
20
170
170
BICEPS - BB Preacher
3
7
8
60
60
CHEST - Flat Bench Press
4
1
8
135
225
CHEST - Incline BB
3
7
8
155
155
TRICEPS - Dips
3
10
15
215
240

Good lofting session before work. 1 rep at 225 was legit and felt good.

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Sunday - August 2

Bike

1h 15m
22.25 miles
17.80 Mi/hr

Easy ride on the tri bike over the Trace and back in. never pushed. Legs were tired and sore so took it easy, and felt better afterwards than I did before the ride.