LIVE LIFE WITH PASSION

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

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Saturday - April 11

Bike

3h 00m
54.00 miles
18.00 Mi/hr

felt very good but last 20-30 min was struggling a little bit.

since this was my 1st outside ride in what seam like a month or longer. i was very happy with how the trainer and stationary have been preparing me.

city ride untill i got out in to the country. some lights and stop signs

SUPER Excited for this bike ride. I just hope that its not as windy as it has been and that i can stay warm. its susposed to be 52*-62* so prob going to wear tights and under armor top. 8500 steps... not including bike

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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Friday - April 10

0 for the daty. Woke up went to tailgate at the royals home opener and had every intintion on comming home and running but walking around and standing for 8 hours takes a tole on you. I did have a few beers some good food and got to hang out with some friends so it was nice. I came home watched some tv and crashed at 10:30. Friday night with Drew = LAME. but looking forward to my bike tomorrow. 11,876 steps

Health data: Sleep: 3 Stress: 3 Soreness: 2 Hours slept: 8

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Thursday - April 9

Bike

1h 45m
26.00 miles
14.86 Mi/hr

Trainer ride... .BORING I cant wait for the weather to get nice and stay nice so I can get some out side rides in.

Swim #1

05m 17s
300.00 meters
01m 46s /100 meters

warm up

Swim #2

03m 49s
200.00 meters
01m 55s /100 meters

drills

Swim #3

20m 46s
1200.00 meters
01m 44s /100 meters

6x200 vo2 @45 sec rest... more like 20 rest and not so much vo2 max

Swim #4

02m 20s
200.00 meters
01m 10s /100 meters

4x50 sprints

Swim #5

05m 42s
200.00 meters
02m 51s /100 meters

kick sets

Swim #6

02m 49s
175.00 meters
01m 37s /100 meters

cool down cut short. explain why in day notes

Strength

1h 15m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Cable Crunch
2
25
25
0
0
ABS - Cable Side Bends
2
25
25
0
0
ABS - Crunch machine
2
25
25
0
0
ABS - Obliques
2
25
25
0
0
ABS - Sit-Ups, Flat
2
25
25
0
0
ABS - Sit-Ups, Incline
2
25
25
0
0
ABS - V-Ups (FB)
2
25
25
0
0
BACK - Lateral pull-downs
4
0
0
0
0
BACK - Pulldowns - Medium Grip
4
0
0
0
0
BACK - Pulldowns - Wide Grip
4
0
0
0
0
BACK - Seated row
4
0
0
0
0
TRICEPS - DB Overhead Extension, Lying
4
0
0
0
0
TRICEPS - Pulley pushdown
4
0
0
0
0
TRICEPS - Rope pulldown
4
0
0
0
0
TRICEPS - Skull crushers
4
0
0
0
0

some people at the gym have no clue... Im getting sick of it

Sport

Walking
20m

i decided to swim tonight because i didnt want to swim and run before i go to the ROYALS HOME OPENER tomorrow and didnt want to do either one after the game. as i walked in I saw a guy that had a KS 70.3 shirt on. he came in to the pool and did some laps, i asked him if he was going to do it this year and we talked etc. he did the Brew to brew as a solo run. 44 miles WOW! so i asked him about what shoes he uses and about calf compressions when i was in my last set. we talked for 5 min and i decided that I was done. Im going to get the calf compressions and asic Nembis shoes. 20,075 steps today

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4

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Wednesday - April 8

Run

38m
3.80 miles
10m /Mi

10x1 min sprints

I did this on the eliptical... as i was going to go out side to run my shins started huring. so just went in and got it done

Sport

Tennis
40m

17,633.... back at the grind again... and today was an "off day"

Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 2

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Tuesday - April 7

Swim #1

05m 10s
300.00 meters
01m 43s /100 meters

warm up

Swim #2

03m 42s
200.00 meters
01m 51s /100 meters

drill sets

Swim #3

10m 19s
600.00 meters
01m 43s /100 meters

straight set

Swim #4

09m 10s
675.00 meters
01m 22s /100 meters

9x75 vo2 max

Swim #5

01m 54s
150.00 meters
01m 16s /100 meters

3x50 sprints... supposed to be 6x25 but i like to get it done

Swim #6

05m 20s
200.00 meters
02m 40s /100 meters

kick sets

Swim #7

05m 15s
300.00 meters
01m 45s /100 meters

cool down

Going to bagg the 38 min run for today and push it off till tomorrow... Lets are still felling kind of crappy. tried to take it easy on the legs today 6300 steps

Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 9 Overall Workout: 4

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Monday - April 6

Bike

1h 00m
14.00 miles
14.00 Mi/hr

stationary... just tried to get the blood flowing back in my legs

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Cable Crunch
2
25
25
0
0
ABS - Cable Side Bends
2
25
25
0
0
ABS - Crunch machine
2
25
25
0
0
ABS - Obliques
2
25
25
0
0
ABS - Sit-Ups, Incline
2
25
25
0
0
BICEPS - BB Preacher
4
0
0
0
0
BICEPS - DB Curls
4
0
0
0
0
BICEPS - General
4
0
0
0
0
BICEPS - Hammer Rope Cable Curls
4
0
0
0
0
CHEST - Flat Press Wide Grip
4
0
0
0
0
CHEST - Flies - Flat
4
0
0
0
0
CHEST - Incline BB
4
0
0
0
0
CHEST - Incline Bench - Machine
4
0
0
0
0

Sport

Kickball
30m

15300 steps... and almost all of them made me sore.... Played kick ball today.. I sucessfully kicked a girl in the face and deflated the ball in the same at bat.... WHOHOOO im the bad kid in class