Push Through

The following equipment is nearing replacement:

Monday - July 1

Run
  • 1h 00m 51s
  • 8.25 miles
  • 07m 22s /Mi

1 hr Z2, insert 4.5 min z4 at :10 @ 1.5 min z2

http://connect.garmin.com/activity/336187472

kcals: 825

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Eccentric Drops: 3 x 15 per leg
Bands: 3 x 15 per leg out, 3 x 15 front, 3 x 15 back

Did an hour run this morning on the treadmill. Started off at z2 pace for the first 10 mins, then brought pace up to z4 for 5 mins with a 1.5 mile effort at z2, then another z4 effort for 5 miles. After 20 mins, upped effort for a two minutes, then went anaerobic effort (z5) for aprox five mins. Cool down for 10 mins.

So, according to a metabolic test I recently completed, I should be ingesting 3457 calories per day to maintain my weight. So far, I'm at aprox 2850 and I feel as though I've been eating all day. No wonder I've lost 8 lbs in the past two months. Wife says I can't go under 150.

Goal Calories: 3457
Total Calories: 2855
Short: 600

Sunday - June 30

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Bands:
3 x 10 L+R to the side
3 x 10 L+R to back
3 x 10 L+R to front

Eccentric Drops:
5 x 20 L+R
Rest 1 min
3 x 20 L+R

Rest day from sbr. I'm kind of digging not doing much on Sundays. I wanted to run, but have to get out of the mindset of working out every single day. It is tough.

Picked up an exercise ball and a pull up bar. Going to work on getting core stronger during the next few weeks.

Starting week 4 of the Fink plan tomorrow. Only 17 weeks to go!

Saturday - June 29

Bike
  • 1h 10m 35s
  • 23.51 miles
  • 19.98 Mi/hr
Nice little ride to Pinehurst from Whispering Pines. Strong wind out today...thought I'd get some tail wind on the way back, but the wind felt just as strong, except for the final few miles. I guess it's good training for B2B.

Friday - June 28

Bike
  • 2h 48m 39s
  • 51.79 miles
  • 18.43 Mi/hr
Have decided not to race Bandits Challenge Int'l. Don't want to risk Achilles issues on a hilly course.

-Update- Rode today and it got HOT fast. Some of the ride was in the shade, but I sweat my butt off nonetheless. Was favoring left achilles a little. Going to have to double efforts to make sure issues don't come back.

Thursday - June 27

Bike
  • 50m 03s
  • 15.00 miles
  • 17.98 Mi/hr

http://connect.garmin.com/activity/334171269

Stationary Bike

15 min wu
4 x (3 min RPE 9 + 2 min RPE 3)
One legged drills - 5 x (1 min L + 1 min R)
5 min cd

Run
  • 31m 29s
  • 4.24 miles
  • 07m 25s /Mi
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Eccentric Drops
    9
    15
    15
    0
    0

3 x 15 (Left + Right)8AM
3 x 15 (Left + Right)9AM
3 x 15 (Left + Right)10AM

Good day.

The bike workout was a doozy. I really suffer during those intervals.

Run was mostly Z2, around Spring Valley Lake. Hot and humid.

If it's not storming tomorrow morning, I plan to leave here at 7AM and ride Pinehurst Int'l. Goal is 3 hours, mostly moderate and attacking all hills.

Wednesday - June 26

Swim
  • 1h 00m
  • 2500.00 meters
  • 02m 23s /100 meters

6 x 200 m @ 3:45 w/ 15 sec rest
100m drill
6 x 200 m @ 3:50 w/ 15 sec rest

Tuesday - June 25

Swim
  • 45m
  • 2300.00 meters
  • 01m 57s /100 meters

400wu
200 catch up drills
200 balance drills
500 moderate effort
4 x 100 swim golf
300 moderate effort
300 cd

Bike
  • 50m 02s
  • 15.00 miles
  • 17.99 Mi/hr

http://connect.garmin.com/activity/333303610

15 min wu
4 x (3min z4/5 + 2 min recovery)
5 x (1 min R one legged + 1 min L one legged)
5 min cd

Swam at Twin Lions this morning. Very different swim in that it's a 50m pool. Feels like it never ends. Warmed up, did some drills, moderate effort longs, and cd.

During lunch, did a HARD interval set on stationary bike. Finished up with one legged drills.

d00d's Training Log


 July 2013 
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