The following equipment is nearing replacement:
Run
  • 4h 06m 23s
  • 26.20 miles
  • 09m 24s /Mi

Run
  • 20m
  • 2.00 miles
  • 10m /Mi

Race Prep

Very easy run to keep my legs loose. Ran 2 accellerations.

I just finished watching Ironman Hawaii and am now officially stoked for running the White Rock Marathon tomorrow.  That was a great Ironman Hawaii show; very inspiring.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 41m 31s
  • 4.50 miles
  • 09m 14s /Mi

Speed/Efficiency
Weather: 50s, clear, light wind

Ran easy with a few accelerations and some tempo running. Legs felt really good. I'm feeling pretty good about WRL.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • 1
    10
    10
    0
    0
  • 2
    15
    15
    70
    70
  • 2
    15
    15
    85
    85
  • BICEPS - Bent Bar Standing
    2
    15
    15
    45
    55
  • CHEST - Flat Bench Press
    2
    15
    15
    70
    70
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Roll Out and In (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • SHOULDERS - Machine Military Press
    2
    15
    15
    70
    70
  • TRICEPS - Skull crushers
    2
    15
    15
    30
    30

AA Phase

Sport
  • Yoga
  • 20m

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Deadlifts
    2
    15
    15
    90
    90
  • 2
    15
    15
    70
    70
  • 2
    15
    15
    80
    80
  • BICEPS - Bent Bar Standing
    2
    15
    15
    45
    45
  • CHEST - Flat Bench Press
    2
    15
    15
    70
    70
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Roll Out and In (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • SHOULDERS - Machine Military Press
    2
    15
    15
    70
    70
  • TRICEPS - Skull crushers
    2
    15
    15
    40
    40

AA Phase

Sport
  • Yoga
  • 30m

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

zia_cyclist's Training Log


 December 2006 
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Time
Distance