Spin/Gym 120131

Spin Class
54:30
750 Cal
23 Miles

Core:
105 Swiss Ball Plank
25 Med Ball Twists 15#
15 Side Plank Raises 15#
40 Situps

3 Super Sets
6 BP @ 160#
10 Dumbbell Swings 40#

Finally got up in the morning - I really hope it gets easier

Run/Gym 120129

Warm up:
1 Mile in 6:30

3 Super Sets
10 BP @ 150# (3rd set only reached 8)
5 Squats @ 175# A2A

10 Hang Clean @ 100#
20 45# Plate Twists

Core:
105 Swiss Ball Plank
25 Med Ball Twists
40 Situps
15 Side Plank Twists

Run:
2 Miles in 15:16

Spin 120127

Spin Class
21.3 Miles
52:30
710 Cal

Core:

105 Swiss Ball Plank
25 Med Ball Twists
40 Situps
15 Side Plank Raises 15#


Still recovering from a head cold but glad I got out.

Run/Gym/Mini-Brick 120125

Warm up
1Mile in 6:33

3 SuperSets
5 Shoulder Press @ 105#
5 DL @ 225

Core:
105 Swiss Ball Plank
40 Situps
15 Side Plank Raises 15#
25 Med Ball Twists

Mini Brick
Spin @ gear 12 for 5 miles(10:15)
Run 1/2 mile in 3:50
Spin @ gear 10 for 2.5 miles (4:50)

Didn't lift as much as I wanted but got in a little longer cardio.  I am starting to get in to a pattern but I need to get the lifts in a dedicated routine versus - "Today I feel like doing ...."  Legs were heavy today, didn't lose much time on the warm up run but it took more effort.

Run/Gym/Spin 120124

Warm-up:
1 Mile in 6:31

3 Super-sets
6 BP @ 155#
10 DB Hang Cleans @ 40#

Core
105 Swiss Ball Plank
40 Sit-ups
15 Side Plank Twists
25 Med Ball Twists 15#

Spin
4 Miles in 8 Min, Gear 12

I know I need to get more cardio in but I can't get my mind in the right place to go back to mornings yet.

Gym/Run 120122

Warm up:
1 Mile in 6:31

3 Super Sets:
10 BP @ 145
5 Front Squat - A2A @ 105/115/125

DL 3x5 @ 205/205/215

Core:
Swiss Ball Plank 105
35 Situps
25 Med Ball Twists
15 Side Plank Raises +10#

Not much time but glad to get there, other than shoveling snow yesterday it was too quiet of a week with regards to hitting the gym.

New Ride

I went and bought a new bike today - Fuji Roubaix 1.0, will post pictures and other info when I pick it up.  Excited to have a new bike to race and train on!

Gym/Swim 120116

3 Super Sets of
6 BP 2 150#
10 Dumbell Clean & Jerk

Swim
50 yard warm-up
Steady State 2000 Yards in 36 min.

Pleased with the swim, I checked the clock on each 500 because I was surprised I was able to hold that consistent pace.

Spin 120114

Spin Class

60 Min(last 4 were cool down
680 Cal
24.2 Miles

Run/Gym 120113

Warm up:
1 Mile in 6:37

3 Super Sets
10 BP @ 140#
5 Squats @ 165#/170#/170# A2A

10 Hang Clean @ 95#
20 45# Plate Twists

Core:
90 Swiss Ball Plank
25 Med Ball Twists
25 Situps
15 Side Plank Twists
20 Arm Row Push-ups -15#

Run:
2 Miles in 15:12

Run/Gym/Swim 120111

Warm up:
1 Mile run in 6:45

3 Super Sets
Shoulder Press 5 @ 95#
Dumbell Swing 10 @ 35#/40#/45#

3x10 DL 135#/185#/205#

Core:
90 Swiss Ball Plank
35 Situps
15 Side Plank Raises

Swim
1x1000 in 18:45

The mixing up of work has been keeping me interested.  I just need to keep increasing the length of the cardio at the end.  It is good to be back in a routine with my core work again.

Run/Gym/Spin 120110

Warm up:
1 Mile run in 6:33

3 Super Sets
BP 6 @ 145#
Squat (A2A) 5@ 165#
1 Set BP 10 @ 135#
1 Set Hang Clean 10 @ 95#

Core:
90 Swiss Ball Plank
25 Med. Ball Twists
75 Crunch
15 Side PlankTwist

Spin:
21:30
10Miles
254 Cal.

I need to get to a spin class to get me going longer that 20-30 min or I need to get outside this weekend.  Depressing that I am now squatting what I used to clean.

Swim 120108

Took the kids to the pool and got in a quick 15 min swim:

Warm up 50
500 yard in 8:57 (not bad for me)
50 fast in  :40 (again not bad for me)

Run 120107

Ran 4.54 miles in 35:04 7:33 pace - it hurt. Biked 5 miles with my family.

Run/Gym/Spin 120105

Warm up
1 Mile run 6:44

Super Set
3x10 135# BP
3x5 Squat (135/155/165) A2A

Core:
75 Swiss Ball Plank
20 Side Med. Ball Twist(15#)
15 Side Plank Twist

Spin
20 min
275 Cal
8 Miles

Hodge Podge Workout but it did have a purpose.  Before my workout I reviewed last January's posts to get a frame of reference as to where I was at(It also reminded me I need to do a New Year's post, and a race recap of the Ironman Poconos). After reviewing what I was doing it mad me realize I need to work a little(a lot) harder, so instead of just riding the spin bike I pushed it.  Struggling through my core work was the hardest.  I feel motivated, I just need to transfer that to the mornings.

Swim/Gym 120102

Swim:

Warm up:
2x250 yards
1x500 yards

Mass Start 100's
8x 100 (From triathlon.competitor.com)
25 all out/50 just off race pace/25 build

Cool Down:
1x200 yards

Ran 1/4 mile to transition then lifting:
3x5 (45/95/115) Front Squat
3x5 (45/95/95) Push Press
25 back extension

I hate having to breathe heavy in the water.  I just need to get used to it.

Welcome 2012

Well, it is 2012 and it is following an OK year(2011) for me athletically. Competitively, I completed another sprint triathlon, ran a half marathon, 5k, a 4 miler, 10 mile canoe race with A and my dad,and most importantly a half Iron Man. I even brought home some hardware - 1st overall in one of the 5k's(same one as last year).  

My goals were listed here.  My Crossfit and strength goals again fell to the side as I shifted my training to get ready for my half Iron Man.

This year I am hoping for:

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon(going back to the Marshman)
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• 5k in under 18min
• Bench 200
• Complete a Spartan Race

This year I have one major goal that I am focused on:

• Complete Syracuse 70.3

Other than that I am sure I will compete in a few other road races but right now that 70.3 is all I am worried about as the Poconos one had the swim canceled and this one is in the summer versus my preferred season of the fall.