Santa Fe,NM 

too much emotional stuff with RvW and other supreme court hijinks, coupled with all my female friends as well as my own angst.  Slept in this morning.  Spent a half hour on the phone with another female friend who is stressing about whether to move or not.  .... all that said, unplanned rest day.  I think I need it.

Also my daughter, whom I love very much. I said something that she heard differently than I said it.

Run
  • 12m 52s
  • 0.61 miles
  • 21m 06s /Mi
Swim
  • 54m
  • 1800.00 yards
  • 03m /100 yards

Bike
  • 1h 04m
  • 15.79 miles
  • 14.80 Mi/hr

Zwift flat desert ride. mostly easy, with one section hard to chase some guys. mostly 80-90 watts, but up to 200ish on the chase

Strength
  • 21m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    1
    3
    3
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    1
    20
    20
    160
    160
  • BACK - Incline Row
    1
    19
    19
    140
    140
  • BICEPS - DB Curls
    3
    15
    23
    15
    20
  • CHEST - Flat Bench - Machine
    1
    21
    21
    80
    80
  • 1
    18
    18
    70
    70
  • 1
    20
    20
    90
    90
  • 1
    18
    18
    16
    16
  • SHOULDERS - 1-Legged DB Side Raises
    1
    19
    19
    10
    10
  • TRICEPS - Machine Extensions
    1
    18
    18
    80
    80

something like that

Bike
  • 2h 08m 19s
  • 30.50 miles
  • 14.26 Mi/hr

Swim
  • 32m 22s
  • 975.00 yards
  • 03m 19s /100 yards
Strength
  • 23m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    1
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    1
    20
    20
    170
    170
  • BACK - Incline Row
    1
    20
    20
    150
    150
  • BICEPS - DB Curls
    2
    10
    20
    15
    15
  • CHEST - Flat Bench - Machine
    1
    20
    20
    70
    70
  • LEGS - Calf raise single leg standing
    1
    20
    20
    8
    8
  • 1
    20
    20
    40
    40
  • 1
    20
    20
    60
    60
  • 2
    4
    10
    0
    0
  • LEGS - Single leg raise front
    3
    20
    20
    0
    0
  • SHOULDERS - 1-Legged DB Side Raises
    1
    20
    20
    8
    8
  • TRICEPS - Machine Extensions
    1
    20
    20
    80
    80

took it a little light and short today as a recovery week. Swam with Carol before lifting. Also short and relatively easy.

Run
  • 08m 09s
  • 0.39 miles
  • 20m 55s /Mi
Swim
  • 1h 13m 19s
  • 2600.00 yards
  • 02m 10s /100 yards

focus on back stroke.
500 wu
14x50 ascending ( 25 easy, 25 fast
12 x 50 descending (25 fast, 25 easy) on 10 seconds
5x100
300 cd.
I alternated everything back / crawl

jashac's Training Log


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