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
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
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
  • 2
    25
    25
    0
    0
  • 4
    0
    0
    0
    0
  • BACK - Pulldowns - Medium Grip
    4
    0
    0
    0
    0
  • BACK - Pulldowns - Wide Grip
    4
    0
    0
    0
    0
  • 4
    0
    0
    0
    0
  • TRICEPS - DB Overhead Extension, Lying
    4
    0
    0
    0
    0
  • 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
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
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
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

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 2
Run
  • 1h 35m 43s
  • 12.00 miles
  • 07m 59s /Mi

read the race report once i get it made up

23700 steps today

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 6 Overall Workout: 4

tri-dg's Training Log


 April 2009 
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