Spin 110329

Spin class this morning:

Time: 55:00 min
Distance: 22.00
Cals 630

Finished with 5x5 160# bench press(8 pull-ups between each set)

ITB feeling ok, still treating it. Dealing with various other tweaks to my hips and right foot. Getting old stinks.

Run 110326

Ran 3.5 in 29:08 on the paved path around Rustin High School with Jim. Then did 3 laps on the track of 200 meters full speed, 200 recovery pace.

ITB held up well, I started using a foam roller which seems to be helping.

Swim 110325

Warm-up:
300 Yards freestyle

Set One - no rest between:
1x50 Free
1x50 Breast
1x50 Free
1x50 Breast

Set Two (x3) - no rest between:
1x150 Free
1x50 Breast
1x50 Free
1x50 Breast

Set Three
1x100 Free

Set Four
1x 100 Kick on back
1x 250 Pull

Warm-down (x2):
1x50 Free
1x50 Breast

1x50 Free

Total 2100 yards

Back in the pool after a long break - too long. According to my training log it has bee 2 weeks. Can't afford to do that again. Swim was good, definitely staying confident in the water. I need to time trial in the next few weeks to get an idea of what to expect for the Rumpass in Bumpass

Spin 110322

Spin class this morning:

Time: 60:00 min
Distance: 21.50
Cals 805

Finished with 5x5 155# bench press(8 pull-ups between each set)

ITB feeling ok, still treating it.

Bike 110321

Rode 13.25 miles in 54 min. with Jim. It was a good ride with some hills mixed in. We took it easy for most of it and after watching him tackle the hills seated versus having to stand like I do I tried to find a gear that would allow me to do the same. I need to work on trying to keep the RPMs up on the hills. The low gears are good for short distances but I am worried about what they will do when I start stretching my rides to 30+miles. ITB band is still sore, but since I know how to treat it, it is already starting to improve.

Run 110320

Ran 10.05 miles in 1:15:19 - an exact 7:30 pace. I was hoping to sneak in under 15 but didn't make it. Endurance and energy felt good for the whole run. I did the 10 mile Dilworthton Road course the I usually cycle. The only negative for the day is that my left ITB is now severely inflamed and will probably sideline running for a several days - I guess that just means more time in pool this week.

Gym 110316

1 Mile Run 6:51

5x5 Bench Press 155#

Motivation is at a severe low for me. Need to get back on the horse as they say.

Bike 110313

Rode 18.25 Miles in 1:08(16.1 MPH). Wind was tough. Rode up Dilworthton Road in low gear (4) just to see if I could.

Swim 110311

Warm-up:

300 free
300 kick
300 pull

Set 1
5x100 IM(back/free/breast/free) 2:15 interval

Set 2
6x100 easy/60/70/80/90/100%

Set 3
4x25 free sprints

Set 4
4x50 Free fast kick

Cool Down
100 Free

Total: 2400 yards


Longer work out due to the kick drills. You know it is going to be rough when the lifeguard warns you that you will need to cut it short as they are handing it too you. Fortunately I know I am slow as brick in the pool so I didn't feel bad. I was also reminded that I hate kick drills

Spin 110310

Spin class

22.5 Miles
715 Calories
55 Min.

5x5 Shoulder Press 100# (Chin-ups between 10/8/8/8)

Spin 110308

Spin class

23.9 Miles
767 Calories
56 Min.

5x5 Bench Press 165#(5/5/4/3/3)

Spin/Run 110305

Really hit it hard today. Completed a spin class for 62min(25 miles) and then ran home from the gym - 5.5 miles in 41:03. Overall I felt good, but need to keep working on hydration.

Swim 110304

Warm up
200 Yards

Workout:
Free - 400y
Free - 4x100y (on 2:00)
Free - 300y
Breast - 4x75 (on 1:45)
Free - 200y
Back - 4x50 (on 1:15)
Free - 100y
Free - 4x25y (on :30)
Free - 100y

Total: 2300y

After missing two days due to struggling with motivation. Glad to be back in the swing of it. I hope to get in both a bike ride and run this weekend.

Spin 110301

Spin class this morning:

Time: 54:00 min
Distance: 22.50
Cals 700

Finished with 5x5 160# bench press(8 pull-ups between each set)

Bike felt good today.