I refuse to give up my skinny jeans!

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inspire me (8)

January 25

Swim

1h 04m 22s
2600.00 meters
02m 28s /100 meters

Long sets at LTF. Did first 2100 unassisted; last 500 with pull buoy. Getting faster: only 2 x 100 above 2:40; best unassisted 100 was 2:29. Best assisted 100 was 2:11.

Sorry I have not been giving or returning many inspirees. Have been super busy at work and at home lately. Will try to give and return inspirees during lunchtime...

inspire me (5)

January 24

Bike

3h 43m 10s
54.60 miles
14.68 Mi/hr

Ride around South Mountain, with one trip up Tower Road (not quite all the way to the towers - but the time spent in HR 4-5b was all San Juan/Tower Road time)

Great ride with Robin. Met some nice cyclists from Landis/LTF that we'll probably ride with again. Was wiped out for the rest of the day, though, so I think my water/salt intake was below par.

inspire me (3)

January 23

Run

43m
4.15 miles
10m 21s /Mi

Short and slow "long" run on treadmill per plan. Bill's keeping my running at a minimum to allow my hip issue to heal. Seems to be working as I'm not in as much pain when running as before.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Incline Row
2
15
15
45
45
BACK - Lateral pull-downs
2
15
15
60
60
CHEST - Seated Bench Press - Machine
2
15
15
45
45
LEGS - Leg Extensions
2
20
20
30
30
LEGS - Lunges
2
30
30
0
0
TRICEPS - Machine Extensions
2
15
15
30
30

Strength training and stretching after run

inspire me (1)

January 22

Bike

55m
-----
-----

Two separate rides on the Tacx Fortius trainer. First was 30-minute 8-mile ride with one huge climb. Second was 4 x 5' climbs in big ring gear at 50 rpm for endurance strength exercise per training plan.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CORE - Crunches (FB)
1
30
30
0
0
CORE - Scissor Kick
1
140
140
0
0
CORE - Superman
1
15
15
0
0
CORE - Twisting Crunch (FB)
1
30
30
0
0

Core, hip exercises and stretching

inspire me (1)

January 21

Swim

48m 24s
2000.00 meters
02m 25s /100 meters

2000m straight, most of it with pull buoy

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Incline Row
2
15
15
45
45
CHEST - Seated Bench Press - Machine
2
15
30
45
45
LEGS - Lunges
2
30
30
0
0
TRICEPS - Machine Extensions
2
15
15
30
30

Sport

Elliptical Training
25m

Elliptical to take place of 25 min run -- tried the treadmill but hip hurt too bad.

inspire me (3)

January 20

Bike

1h 00m 19s
27.94 miles
27.79 Mi/hr

Tempo ride on the trainer. Goal to keep HR in Zone 3 for 30 minutes, with 10 min WU and 20 min CD. Kept slipping back into high Zone 2 whenever I lost concentration. Next week's ride will be on the Fortius, so I think I will be able to stay in Zone 3 better. On my trainer I have to set it to the hardest gears and spin at 105 RPM to stay in Zone 3.

Run