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April 28

Bike

1h 19m 37s
25.38 miles
19.13 Mi/hr

nice bike ride working the cadence thing going. I have seen alot of positive results by doing this and my cycling has improved beyond what I ever dreamed.

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April 27

Run

30m
3.60 miles
08m 19s /Mi

easy run on the eliptical.

Swim

35m 28s
1737.36 meters
02m 02s /100 meters

nice easy swim
w/u 1x50 breathstroke
1x1800 @ 30:21
c/d 1x50 Breathstroke

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Assisted Pullups
3
10
10
-40
0
BICEPS - Pullups
3
10
10
-50
0
CHEST - Flat Bench Press
3
10
10
60
60
LEGS - Lunges
3
10
10
0
0
LEGS - Squats, Jump
3
10
10
60
60
TRICEPS - Assisted Dips
3
10
10
-45
0

new plan trying to add ply weight strenth training.

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April 26

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April 25

Bike

37m 53s
13.40 miles
21.22 Mi/hr

Run

22m
3.10 miles
07m 06s /Mi

Swim

06m 51s
400.00 meters
01m 42s /100 meters

despite the harsh conditions, I did really well. Rain, sleet, 15-20mph winds with 30mph gust. and a soft running trail to start the 1st 1/2 of the run. I'll take it!!!