Bike 110227

Back outside for another ride.  16.65 miles in 59:45.  Did Old Gradyville road and paid for it.  I forgot how touch that little climb is.  Yesterdays run put the hurt on my legs.  I was glad to get back out on the bike though.

Run 110227

Finally got out for a long run thanks to Jim.  I haven't had the motivation to get out for more than a few miles but got in over 8 yesterday.  Ran 3.4 by myself in 23:10 then ran 4.6 in 43:51 with Jim. I had a 90 sec walk between the two.  Was really glad to get the miles and the second half of the run tackled some great hills.

Swim 110225

Warm up:
1x500

8x75 every 1:45
Odds - Free/Back/Breast
Evens - Back/Breast/Free

Pyramids - 10 sec rest
1x100 1x200 1x300
1x300 1x200 1x100

Cool down
1x100

Good swim, wish I had the time to increase the pyramid to 400 at the peak.  I haven't been able to get my butt out of bed before 5, I will need to as the training starts to increase.

Spin 110224

Time: 53:00 min
Distance: 20.00
Cals 680

Finished with 5x5 100# push press.

Wasn't feeling it today on the bike, and I didn't like the instructor as much.  She was new so it may just take a little time to get used to her. I realize that as I up my endurance work in all three sports I need to shift my strength training to doing a little after each workout versus dedicated days.

Gym/Swim 110223

Warm up
1 Mile run 6:48

5x5 200# Squats (4 sets of 9 Chinups between)
5x5 160# Bench Press (4 sets 25 back extensions between)
Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches

Finished with 1100 yard swim in 22min.

Overall workout was good. Took me a little longer than usual to get into a good swimming rhythm.

Run from Honda

Took the car in this morning and did my usual 1.5 mile time trial and the results were disappointing: 9:32.  Slowest I have done that course in a long time.  Hope to see that drop back down as I start running more in my training.

First Ride of the Spring

Rode 12 miles in 45 min.  VERY windy, at times I had to peddle to go down hill.  Finished with a about 1.5 mile jog with Tupper.

Swim 110218

Warm up

300 yards

Freestyle - 6x50 on :60

Pull - 6x100 on 2:00 breath every 5 strokes

Kick - 1x300

Kick - 6x25 on :40

Freestyle - 1x150

Freestyle - 1x150

Freestyle - 6x25 on :40

Cool down

100 yards

Total 2200 yards.  Got some pointers on my flip turns to help my efficiency. Turns out I am pushing off before my upper body is extended and I am losing momentum.

Gym/Swim 110216

Warm up
1 Mile run 6:42

5x5 195# Squats (2:00 between set starts)(4 sets of 7 80# preacher curls between)
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 9 Pull-ups between)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
40 Sit-ups

Finished with 1000 yard swim in 20min.

Overall workout was really good. I need to rework my strength training to better account for my increasing triathlon work. Hamstrings were really tight from cycling yesterday.

Spin 110215

Finally got to try the new spin bikes and they were great.  The best feature is that you can see your watts(not total), cals, 'distance'  and gearing.  So I can now track everything better.

Time: 59:00 min
Distance: 24.5
Cals 710+

Gym 110214

Warm up:
1 Mile run in 6:53.

5x5 190# Squats (4 sets of 9 Chinups between)
5x5 155# Bench Press (4 sets 25 back extensions between)

Cut short by work.

Run 110213

4 Mile run with Jim in about 39 min.

Gym/Swim 110209

Warm up
1 Mile run 6:56

5x5 155# Bench Press(25 Back Extensions)
3x5 100# Push Press (10 Pull-ups)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Finished with 1000 yard swim

Today was rough.  I missed yesterday's spin because I woke up to problems at work, and then didn't sleep well.  I muddled through my lifting but my swim was good.

Run 110206

Pre-Super Bowl 3.3 Miles with Jim and Tupper.  Did a few tempo intervals during the run.


Here we go Steelers, here we go!

Swim 110204

Warm up - 300 yards

First set
100 yards
200 yards kick - no board
100 yards

300 yards
4x75yards on 2"
200 yards
4x50 on 70'
100 yards
4x25 on 45'

Cool down
350 yards

Good work out.  Gave myself enough time to finish the whole thing.  I actually felt fast during some of the intervals.

Spin 110203

Hour class, last one on the old spin bikes.  I am curious what the new bikes will be like.  I guess I will find out on Tuesday.

Gym/Swim 110202

Warm up:
1 Mile run in 6:50.

5x5 190# Squats (2:00 between set starts)(4 sets of 5 85# preacher curls between)
5x5 105# Overhead Press (2:00 between set starts) (4 sets of 9 Pull-ups  between)  
3x5 225# Deadlift(1:30 between set starts) dropped to 225 after first set.

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists

Finished with:
750 yard swim

Rumpass in Bumpass Signup

Signed up for my next sprint triathlon:

Rumpass in Bumpass

750M Swim
12 Mile Bike
5k Run