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February 10

Bike
  • 1h 02m 34s
  • 21.95 miles
  • 21.04 Mi/hr

Trainer time with Dean

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
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

core and stretching after bike

February 9

Swim
  • 27m 04s
  • 1000.00 meters
  • 02m 42s /100 meters

Not sure why this 1000m straight swim felt so hard...kept seeing lap times increase by 1-2 seconds each 100. First 100 was 2:37, last 100 las 2:46.

Strength
  • 35m

  • 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
    10
    15
    45
    55
  • 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 - Hamstring curl
    2
    15
    15
    45
    45
  • LEGS - Leg Press
    2
    15
    20
    90
    100
  • LEGS - Lunges
    2
    20
    20
    0
    0

Strength, core and stretching before swim.

February 8

Run
  • 33m 58s
  • 3.58 miles
  • 09m 29s /Mi

Quick 5K plus with Dean. Changed it up a bit since today was supposed to be a swim. Will swim tomorrow and get back on track Wednesday.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    20
    20
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core and stretching after run.

February 7

What a great day yesterday -- placing in my AG at the 5K, Dean placing in his AG at the half marathon, and then meeting all of my goals on the bike ride - time, distance, and making it up the 7% grade hill back to the hotel. Topped the day off with a great meal at Elote Cafe. Then woke up this morning to a beautiful blanket of snow! 

Considering the hard effort yesterday, I guess it's okay if I start this rest week with an actual rest day. :)
 

February 6

Run
  • 28m 30s
  • 3.10 miles
  • 09m 11s /Mi

Sedona 5K. Placed 5/37 in AG.

Bike
  • 4h 09m 55s
  • 62.70 miles
  • 15.05 Mi/hr

Sedona to Cottonwood to Clarkdale to 260 to I-17 back to Cottonwood to Sedona. Approx 3040 ft of climbing

February 5

Bike
  • 1h 00m
  • 13.68 miles
  • 13.68 Mi/hr

strength endurance on the Fortius
20 min WU HR 1-2
4 x 5 min 40-60 rpm in big ring gear, slope 5 - 8.2%
2 min rest between sets
10 min CD HR 2

February 4

Swim
  • 1h 10m
  • 2600.00 meters
  • 02m 41s /100 meters

Tri swim with Steve.
450 WU
200 drills
150/100/50 ladders descending with speedwork
last 500 straight with pull buoy
Best unassisted 100 - 2:28

Run
  • 30m 01s
  • 2.82 miles
  • 10m 39s /Mi

Slow run after work with Steph. Hip is feeling better on these runs, but my lower back is starting to talk now.

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 - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core and stretching after the run. Skipped supermans to avoid aggravating my lower back.

Phooey -- didn't realize that when my membership ended, the Training Plan graph would end too. Even though I am now using a Camelback Coaching training plan, it was interesting to see how my training stacked up to the BT Ironman training plan. Is it worth $90 a year to see this graph if I'm not using a BT plan? Hmmmmm? I suppose I could take the time to type in the Camelback plan -- like I have that much time these days. Ha!
 

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Rotorkim's Training Log


 February 2010 
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