Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    3
    30
    30
    0
    0
  • CHEST - Flat Bench Press
    3
    5
    10
    185
    215
  • CHEST - Incline BB
    3
    5
    10
    165
    185
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    60
    60
  • TRICEPS - Pushups, Triangle
    3
    0
    0
    0
    0
  • TRICEPS - Rope pulldown
    3
    0
    0
    0
    0

Started out slow today... This is the first strength workout I've done in months and my chest was a little tired from my swim yesterday. All in all it was a good workout

So I had Masgouf for lunch with some friends today VERY good stuff, attached is the link.

http://en.wikipedia.org/wiki/Masgouf

Today is a rest day!  Those of you who know me are aware that I don't rest well... :)  I'm going to attempt to start doing at least two strength workouts each week and still maintain my tri sports.  I'll probably do something like

 

Chest and tri's one day

 

Back shoulders and bi's on the other

 

abs every chance I get ;)  need to tighten up my stomach so I look like a Greek God ripping out of my wetsuit in transition LOL   

Picture I took up on the Grand Teton... I like this picture

 

 

Bike
  • 30m
  • 8.09 miles
  • 16.18 Mi/hr

Stationary bike time. What a great day! I'm happy with my training.

Swim
  • 34m
  • 1480.00 yards
  • 02m 18s /100 yards

This swim was GREAT for my confidence. I swam this 1480 straight! I didn't even plan on doing that, just started swimming and didn't want to stop.

ADVICE NEEDED:  Can I run a Half-Marathon the weekend prior to my Half-Iron or is it to close together?  I'm doing the Patriots Half-Iron, but I was looking at the Rock and Roll Half-Marathon the weekend prior in Virginia Beach...

 

It's HOT today.  I plan on making it to the pool later this afternoon. 

 This is a picture from a small OLY tri in South Dakota that I age grouped in...   I'm still enjoying this photoshop program LOL

 

 

Bike
  • 30m
  • 8.32 miles
  • 16.64 Mi/hr

Stationary bike time...

Run
  • 27m 06s
  • 3.26 miles
  • 08m 19s /Mi

Night run with a friend.

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Flutter Kicks
    3
    0
    0
    0
    0
  • ABS - Sit-Ups, Flat
    3
    0
    0
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    3
    0
    0
    0
    0
  • BICEPS - Bent Bar Standing
    3
    10
    10
    70
    70
  • 3
    0
    0
    0
    0
  • SHOULDERS - Kettlebell Presses
    3
    0
    0
    0
    0
  • 3
    0
    0
    0
    0

 

I feel great today!  This workout was fun to do.  I'm going to run this evening with a group.  Life is good...  I'm still planning on sharing some pictures each day that I doctor in photo shop.  Ice climbing in South Dakota.

 

I'm really happy with this weeks volume... I was lucky to be able to get ALL of my workout in.  I'm pleased with the consistency in my graphs also.  I hope I see the results come race day. 

 

Swim
  • 42m
  • 1554.00 yards
  • 02m 42s /100 yards

Got it in! That's all that matters.

 

I'll hopefully get in some Crossfit type workout this afternoon... Hold me to it guys.

 Check out my photoshop work!  Stay tuned I'll post modified pics each day.

Bike
  • 1h 00m
  • 16.41 miles
  • 16.41 Mi/hr

Stationary bike again. I know that the MPH isn't accurate, but it gives me something to go off of.

Run
  • 31m 37s
  • 3.84 miles
  • 08m 14s /Mi

Great run with a friend.

 

I'll run this evening.  My weight is going down, that's good.  I would like to be under 170 by my race in Sep. 

 

Attention DC Tri people... I need a "tune up race" sometime around Aug 24th to prepare for my Sep 6th Half Iron.... Thoughts? 

Bike
  • 2h 00m
  • 31.50 miles
  • 15.75 Mi/hr

Wow, gotta love two hours on a stationary bike... coutning the days until I can jump on a REAL bike... :)

Run
  • 30m
  • 3.50 miles
  • 08m 34s /Mi

Nice evening run. This was supposed to be a RPE zone 2 recovery run. I still don't think I have these HR zones setup correctly. I was running VERY easy tonight and I'm still in HR Zone 2 or RPE 3-4 according to my book.

Swim
  • 45m
  • 1628.00 yards
  • 02m 46s /100 yards

Not a bad swim... I'm doing better and I'm happy that I even have the opportunity to get in the pool.

Strength
  • 25m

Renegade rows
dips
chin-ups
sit-ups
push-ups
kettlebell mil press
flutter kicks

Butchcantswim's Training Log


 June 2008 
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