Push Through

Friday - July 5

Run
  • 55m 08s
  • 7.32 miles
  • 07m 31s /Mi
Strength
  • 15m

  • EXERCISE

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

4 x 30 Eccentric Drops L+R

---
Ran to my buddy's house, then helped him move all his furniture. Whew!

Kept pace at Z2. Pretty warm out at 9AM.

Was going to run back, but decided not to have a huge day before a big bike tomorrow.

Thursday - July 4

Run
  • 1h 00m 19s
  • 8.51 miles
  • 07m 05s /Mi

http://connect.garmin.com/activity/337396690

1 hr Z2 with 7.5 min Z4 @ :45

kcals: 850

---
HOT and HUMID during run. Whew. The drizzle did nothing to cool me down.

OK, I'm going to state that I think Z2 pace is a bit fast. According to the Don Fink's Be Iron Fit, my Z2 range is 137-155 bpm. Anywhere in that range, I'm running fairly quick, unless it is uphill. When going downhill, I REALLY have to pick it up to stay in that range.

Z4 for 7.5 mins was just tough. Looking at Garmin Connect, I was at or below 6 min/mi pace for that entire time. Ouch.

Wednesday - July 3

Swim
  • 58m 34s
  • 2000.00 meters
  • 02m 55s /100 meters

300m wu
3x200 @ 3:40 w/ 15 sec rest
400 drills (fist, catchup)
4x100 @ 1:50 w/ 10 sec rest
300 cd

Cals: 650

Bike
  • 55m 02s
  • 17.50 miles
  • 19.08 Mi/hr

http://connect.garmin.com/activity/337072761

1 hr Z2;
@ :15 insert 3 x 5min Z4 + 3min spinning
@ :39 insert 5 x 1min one-legged L+R

Cals: 618

Strength
  • 15m

  • EXERCISE

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

3 x (3 x (20/Leg))

---
Boy, this was a tough day of workouts.

Swam early, focusing on speed work with 200s and 100s.

At lunch, stationary bike and this kicked my arse. 3 x 5 min @ z4 was just killer. Finished off with one legged drills. The floor was SOAKED when done.

Goal Calories: 3457
Total Calories: 4250
Over:700+

Tuesday - July 2

Swim
  • 50m
  • 2000.00 meters
  • 02m 30s /100 meters

500wu
5x100 @ 1:50 + 10 sec rest
500 drills (catchup, fist, balance)
3x100 @ 1:50 + 15 sec rest
200 cd

Bike
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

45 min @ Z2, then transition to run

http://connect.garmin.com/activity/336662506

Run
  • 15m 19s
  • 2.20 miles
  • 06m 57s /Mi
Nice day of workouts despite the crappy weather.

Swam early. Weather was cloudy and some rain drops, but no real rain. Made for an empty lane until about 6:30.

During lunch, rode stationary bike. After a 15 min warmup, hit higher Z2 range, then followed that up with a short run. Run was outside, in slight rain.

Took the day off from strength training primarily b/c my legs are freakin' sore. The muscles just feel tired. Going to give them a break.

Boy, having trouble reaching that average goal of 3450 calories per day. Maybe I need to start drinking beer during the weekday! :P Probably going to be under 150lbs by the end of the week if I don't shove some kcals down my throat.

Goal Calories: 3457
Total Calories: 2633
Short: 824

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.

d00d's Training Log


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