Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    15
    15
    0
    0
  • ABS - Crunches on Fitball
    6
    15
    15
    0
    0
  • ABS - MB Knee to Chest
    1
    12
    12
    0
    0
  • ABS - Medicine Ball Pass under Legs
    1
    0
    0
    0
    0
  • ABS - Medicine Ball Twist
    1
    30
    30
    0
    0
  • ABS - Pike Roll Out and In
    1
    12
    12
    0
    0
  • ABS - Pikes
    1
    20
    20
    0
    0
  • ABS - Superman on Elbows
    1
    45
    45
    0
    0
  • ABS - V-Ups with Fitball
    1
    15
    15
    0
    0
  • BACK - Back Extensions on Fitball
    1
    15
    15
    0
    0
  • CHEST - Push-ups with Fitball
    1
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Lying Oblique Crunches
    1
    30
    30
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    45
    45
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

Run
  • 1h 16m 57s
  • 7.63 miles
  • 10m 05s /Mi

1416 Cals. Burned
Goals: Pace in 10 - 11 min per mile range; Keep HR in 140 - 150 range; True Long slow run.

Bike
  • 1h 35m
  • 37.60 miles
  • -----

Indoor Cycling Class
Ave. Watts: 171
Cals. Burned 1600

Run
  • 41m 32s
  • 4.50 miles
  • 09m 14s /Mi

688 cals. burned

Swim
  • 32m
  • 1200.00 yards
  • -----

1200
WU: Warm up with 200 yards easy - mixing freestyle and sidestroke.

MS: Then you are going to swim:
2 lengths Fist Drill
2 lengths free
2 lengths Catch-Up
2 lengths free
2 lengths Single Arm Drill
2 lengths free
Rest 1 minutes and do it 2 more times!

CD: After you finish the 3rd set, swim 100 yards easy for cool down.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    30
    30
    0
    0
  • ABS - Crunches on Fitball
    6
    15
    15
    0
    0
  • ABS - MB Knee to Chest
    1
    12
    12
    0
    0
  • ABS - Medicine Ball Pass under Legs
    1
    15
    15
    0
    0
  • ABS - Medicine Ball Twist
    1
    30
    30
    0
    0
  • ABS - Pike Roll Out and In
    1
    12
    12
    0
    0
  • ABS - Pikes
    1
    20
    20
    0
    0
  • ABS - Superman on Elbows
    1
    45
    45
    0
    0
  • ABS - V-Ups with Fitball
    1
    15
    15
    0
    0
  • BACK - Back Extensions on Fitball
    1
    15
    15
    0
    0
  • CHEST - Push-ups with Fitball
    1
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Lying Oblique Crunches
    1
    30
    30
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    45
    45
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

Run
  • 49m 06s
  • 5.50 miles
  • 08m 56s /Mi

1135 Cals. Burned

Bike
  • 1h 05m
  • 26.00 miles
  • -----

156 Watts

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    30
    30
    0
    0
  • ABS - Crunches on Fitball
    6
    15
    15
    0
    0
  • ABS - MB Knee to Chest
    1
    10
    10
    0
    0
  • ABS - Medicine Ball Pass under Legs
    1
    0
    0
    0
    0
  • ABS - Medicine Ball Twist
    1
    30
    30
    0
    0
  • ABS - Pike Roll Out and In
    1
    10
    10
    0
    0
  • ABS - Pikes
    1
    20
    20
    0
    0
  • ABS - Superman on Elbows
    1
    45
    45
    0
    0
  • ABS - V-Ups with Fitball
    1
    15
    15
    0
    0
  • BACK - Back Extensions on Fitball
    1
    15
    15
    0
    0
  • CHEST - Push-ups with Fitball
    1
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Lying Oblique Crunches
    1
    30
    30
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    45
    45
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

TriGuyBri's Training Log


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