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View albumTomorrow's Performance Depends on Today's Recovery
October 20
October 19
October 18
I get to fly home this afternoon! I look forward to picking up my dog tonight (lots of puppy kisses) and then working out in my local gym tomorrow night.
October 17
- 02m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CORE - Prone Planks13300
30 seconds each. It is amazing how much stronger and steadier I feel, as compared to when I first started working on planks
- Elliptical Training
- 40m
Intervals
HR(ave)=146
HR(max)=176
October 16
- 30m
- -----
- -----
5:30 AM
Recumbent bike at hotel.
Today's lesson is that I learned that the recumbent does a great job of targeting my glutes and hamstrings... just the muscles that I really need to work to improve my freestyle kick... kizmet, or what?
- 05m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1606000
- ABS - Crunches, Knee Up1404000
Crunches performed with eccentric contractions... by the end of the set, I could really feel the crunches in my obliques
October 15
- 02m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CHEST - Pushups1101000
Eccentric method:
Down - 2 counts
Hold - 2 counts
Up - 4 counts
- Elliptical Training
- 30m
5:35 AM
Hotel gym elliptical
October 14
- 30m
- 7.50 miles
- 15.00 Mi/hr
7:15 AM
Exercise bike in the hotel fitness center.
Today's plan called for a 30 minute Z1/Z2 bike ride, so for one of the first times since I started the training plan... I actually followed the plan to the "t".
- 40m
- -----
- -----
3:30 PM
Played in the hotel swimming pool. The pool is kidney-shaped, and I needed to remove the little rope divider between the shallow and deep ends.
However, did nothing but freestyle and freestyle drills... In other words, I just said no to the breast stroke! First time in YEARS!
I came up with a "wicked" water treading drill that does the "sculling" with the arms, as recommended by my swimming instructor, and also allows me to practice my freestyle kick, rather than doing the usual water-treading kick.
- 05m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1404000
- ABS - Crunches, Jackknife1606000
Normal crunches I used "eccentric" resistance:
Up 2 counts
Hold 2 counts
Down 4 counts
- Calories: 2093 From fat:878.44 (101.88g, 41.97%), From Carbs:789.74 (206.09g, 37.73%), Protein:424.82 (110.86g, 20.3%)
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Home to Elm Creek
What a BEAUTIFUL fall day to be riding. I hope that this is not the last comfortable outdoor ride of the year...
Calories = 2070
Top Speed = 32.6 mph
I am finally feeling human again... a little too much of everything on Wednesday night threw me for a loop for a couple of days.
I will say that I felt incredibly comfortable during today's ride, which was a good indicator that all of the "toxins" were out of, or soon to be leaving, my body. It has been a good 10 years since I was that stupid... let's hope that I never let loose like that, again!