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November 16

Run
  • 30m 55s
  • -----
  • -----

Easy run around downtown San Diego. From the W to Seaport Village, up Harbor (past the Midway - woo hoo - airplanes, helicopters, ships and birds -- a run doesn't get much better than that!!!) to Broadway, and back to W.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0
  • LEGS - Lunges
    2
    0
    20
    0
    0
  • TRICEPS - Machine Extensions
    2
    20
    20
    5
    5

Free weights at hotel gym -- these plus lots of upper body db curls, shoulder press, shoulder shrugs, etc.

November 15

Bike
  • 45m
  • -----
  • -----

On stationary bike at hotel. Watched a hilarious BBC show with host Norton Graham (I think) and guests Joan Rivers and Alicia Silverstone. I laughed out loud several times, and the other folks working out gave me startled looks.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    100
    100
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core work in room after bike ride.

I'm staying at the W hotel in downtown San Diego, and it is decorated in the modern style. Long unbroken lines, all black and white, mood lighting, and an iPod charger (that of course doesn't work with the iPhone). The two things I like best about the room, though, are the chalkboard and window seat. Yes, there's a large chalkboard in my hotel room above the desk area, complete with two pieces of chalk and an eraser! I'd have some fun with that if there was anyone to see the messages...

November 14

Run
  • 1h 36m 25s
  • 10.00 miles
  • 09m 38s /Mi

IronGirl 10-mile run. First loop slow with 12 to 1 run/walk ratio, except I felt silly walking and kept the breaks to 30 seconds. Second loop Dean ran with me and we took no breaks at all. Passed so many women that I was disappointed in my overall standings. I really thought I had passed a few more than that. Oh well, perhaps next year I will try to break into the top 20 in my age group. That would be a coup!

November 13

So I was supposed to have a big training day today -- 2000m swim and 2 hours on the bike. But I took Steph hot air ballooning instead, had a great tailgate with champagne and crepes, and went to the Chilies and Chocolate festival at Desert Botanical Gardens instead. What a great time hanging out with friends, including BT buddies Will and Kara. I should feel guilty about skipping the training, but I'm running the IronGirl 10-miler tomorrow, and then I get on an airplane and go to San Diego for four days. So spending time with Dean and having a bit of fun is a little more important right now. I will likely make up the training time when I'm by myself in San Diego anyway. 
 

November 12

Swim
  • 20m
  • 750.00 meters
  • 02m 40s /100 meters

Was supposed to do 1000, but it was getting late and I needed to get into work. Was still 15 minutes late.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Lateral pull-downs
    2
    15
    15
    60
    60
  • CHEST - Seated Bench Press - Machine
    2
    15
    15
    45
    45
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    20
    20
    0
    0
  • LEGS - Leg Press
    2
    0
    20
    0
    90
  • LEGS - Lunges
    2
    0
    20
    0
    0

Short strength and core session before swim

November 11

Run
  • 30m
  • -----
  • -----

Late night dog run. I should really stay serious about the runs during these rest weeks...

November 10

Bike
  • 50m
  • -----
  • -----

On the trainer. Just a nice spin during rest week.

Run
  • 20m
  • -----
  • -----

Dog run. Wasn't going to log these, but this one cooked my knee. I worked hard enough to log it!

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Rotorkim's Training Log


 November 2010 
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