We can rebuild stronger and faster!

The following equipment is nearing replacement:

Saturday - September 12

Was supposed to do 25 mile ride with CRW group in Newburyport.  Rained, kept hitting the snooze button. Didn't actually wake up until 11AM decided for a Rest Day.  Cooked good food (had to eat McDonald's yesterday.UGH!!!!)   Working on transitions today...
 

Friday - September 11

Swim
  • 30m
  • -----
  • -----

pool - intervals & sprints 1 lap 35:76 seconds down from my orginal 42seconds

Went to PT.  Did some pre-running stuff.  Will run on Monday!!!!!   Then did 30 minutes yoga

Thursday - September 10

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    0
    0
    0
    0
  • ABS - Crunches, Reverse
    3
    0
    0
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    40
    40
    0
    0
  • ABS - V-Ups (FB)
    3
    20
    20
    10
    10
  • CORE - Prone Planks
    3
    0
    0
    0
    0
  • CORE - Pushups (FB)
    1
    8
    8
    0
    0

If there are no reps listed above, exercise held for 45 second count

Wednesday - September 9

Rest Day
 

Tuesday - September 8

Swim
  • 24m
  • 1760.00 yards
  • 01m 22s /100 yards

rested in between laps

Bike
  • 43m
  • 10.56 miles
  • 14.73 Mi/hr

fast,flat course. max speed 22mph

Nantasket Beach. Met up with some BT folks. Great training session!  Easy swim - ocean calm today!!!! practiced bilateral breathing.  Think it actually made me slightly faster.   
had some issues in beginning of bike route and lost some time.   Once we got on the right track, the route was beautiful & flat.
 

Monday - September 7

Swim
  • 30m
  • -----
  • -----

pool - sprints & intervals

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Reverse
    3
    10
    10
    0
    0
  • ABS - Flutter Kicks
    3
    0
    0
    0
    0
  • ABS - Knee-Raise, Hanging
    5
    10
    10
    0
    0
  • ABS - Scissor Kick
    3
    10
    10
    0
    0
  • ABS - V-Ups (FB)
    3
    10
    10
    4
    4
  • CORE - Medicine Ball Toss
    3
    12
    15
    12
    12
  • CORE - Prone Planks
    3
    0
    0
    0
    0
  • CORE - Stability on Ball
    3
    0
    0
    0
    0

Sunday - September 6

Bike
  • -----
  • 5.00 miles
  • -----
Swim
  • 20m
  • -----
  • -----

swim starts in heavy surf

Went to nantasket Beach. really heavy surf.  At first I thought "what did I sign up for?" then i realized it was probably left over stuff from the storms.   I plowed in anyway doing swim starts and swimming with all my might thru the surf,  rode the surf back in, then did it all over again.  Great shoulder workout!

Only rode 1/3 of the course - with MAK(non-tri friend)  Beach Ave has some sand to the right of the road. 

Seren's Training Log


 September 2009 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 

Volume

Time
Distance

Upcoming races

  • Spartan Sprint at Fenway Park (Adventure)
    11/15/2014 Boston, Massachusetts

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals