We can rebuild stronger and faster!

The following equipment is nearing replacement:

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. 

Saturday - September 5

Rest Day
 

Friday - September 4

Swim
  • 30m
  • -----
  • -----

pool - intervals & sprints

 

Thursday - September 3

Bike
  • 23m 50s
  • 5.10 miles
  • 12.84 Mi/hr
PT today.  God the archilles take so long to heal.  I am getting impatient!!!!
 

  • Health data: Sick: 2 Overall Workout: 3

Wednesday - September 2

Rest Day
 

Tuesday - September 1

Bike
  • 26m 46s
  • 6.53 miles
  • 14.64 Mi/hr
Run
  • 05m 04s
  • 0.20 miles
  • -----

water running to rehab bilat archilles tendons

Swim
  • 11m 26s
  • 1320.00 yards
  • 00m 52s /100 yards
mini tri - felt great!   I water ran before biking. Archilles felt good but after 0.2 miles they were fatigued.  Didn't want to over due it and be out for the Nantasket Beach tri.   Quads felt a little tight in the first 1/2 mile then loosened up.   Can't wait to do more of these!

Monday - August 31

Bike
  • 45m
  • -----
  • -----

spinning class - intervals & hill work

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    10
    10
    8
    8
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    0
    0
  • CORE - Medicine Ball Toss
    3
    15
    15
    12
    12
  • CORE - Prone Planks
    3
    0
    0
    0
    0
  • CORE - Scissor Kick
    1
    10
    10
    0
    0
  • CORE - V-Ups (FB)
    3
    20
    20
    0
    0

  • Health data: Sleep: 3 Stress: 3 Fatigue: 5 Sick: 2 Hours slept: 8 Overall Workout: 4

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

  • Westport Half Marathon (Run)
    9/21/2014 Westport, Massachusetts
  • Nantucket Half Marathon (Run)
    10/12/2014 Nantucket, Massachusetts

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals