Tri-ing for personal accomplishment

Saturday - January 9

Run
  • 27m 59s
  • 4.46 kms
  • 06m 16s /KM

got lucky and missed the rain, though it was a bit windy on the run back.

Sport
  • Boot Camp Conditioning
  • 1h 00m

Did a few activities to allow measurement of improvements, to give participants goals to surpass, including timed lap, 1 minute of crunches, 1 minute of pushups and 1 minute of step ups.
Cardio: 1 lap of track, including high knees, ham curls, skipping, 1 lap russian mile with 9lb medicine ball. Graduated touch downs 4 deep, 3 times

Strength:
bicep curls x 20, rotator cuff(front) x 10, rotator cuff(back) repeat 3 times
Hip abduction(side) x 10, hip abduction(back)x10, repeat 3 times.
supermans x 20, but lifts x 10, oblique crunch with leg raise x 10 each side, repeat 3 times

Stretch.

Friday - January 8

Run
  • 10m
  • 1.60 kms
  • 06m 15s /KM
Bike
  • 35m
  • 14.39 kms
  • 24.67 KM/hr
Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • BICEPS - DB Curls
    3
    15
    15
    10
    10
  • SHOULDERS - Flys
    3
    15
    15
    10
    10
  • SHOULDERS - Front BB Raise
    3
    15
    15
    10
    10
  • SHOULDERS - Side DB raise
    3
    15
    15
    10
    10
  • TRICEPS - Dumbell Kickbacks
    3
    15
    15
    0
    0

Thursday - January 7

Bike
  • 35m
  • 14.07 kms
  • 24.12 KM/hr
Well I did it, I put my money on the line and officially signed up for my first Triathlon!  Felt butterflies when I hit the final payment button, but feels great to make a financial commitment along with the mental commitment I had already made.

Wednesday - January 6

Sport
  • Boot Camp Conditioning
  • 1h 00m

warm up
Circuit: 1 minute each station
jacks, v-sit with oblique twist using medicine ball, lateral pulldowns, skipping, bicep curls, dead bug with ball, cross country, skipping, hip abduction, plank, skipping, squat press with resistance band, punching bag.

tricep dips x 10, pushups x 10 - 3 sets

Hip lifts x 20, crunches x 30

Stretch 8 minutes

Tuesday - January 5

Run
  • 22m 41s
  • 2.24 kms
  • 10m 08s /KM

first time out with my half marathon clinic. Had a lecture on gels/nutrition. Went for a short run, did a couple of drills. Will have to do a 5K on Thursday to make up for Wednesday, next run will be Sunday morning for a longer run. First time using Garmin running, forgot to put on HR monitor

Monday - January 4

Sport
  • Boot Camp Conditioning
  • 1h 00m

warm up
step up tabatta
arms: front raises x 10, side raises x 10 – repeat 3 times
up and down stairs 3 times
legs: alternating forward lunges x 10 each leg, sumo squat woodchopper x 10, repeat 3 times
stairs 3x
core: paddling 10 x each side, bird dog 10 x each side, repeat 3 times
jacks and kicks 30 seconds each
arms: bicep curls x 10, tricep dips x 10, repeat 3 times
stairs x 3
dead lift x 10, single leg calf raises 10 x each leg, repeat 3 times
stairs x 3
core: crunches x 20, oblique crunches x 20 repeat 3 times
Stretch.

Sunday - January 3

Run
  • 35m
  • 5.00 kms
  • 07m /KM
Swim
  • 45m
  • 1200.00 meters
  • 03m 45s /100 meters
Bike
  • 20m 21s
  • 8.12 kms
  • 23.94 KM/hr

pod needs new battery, thought it was sweat or dirt, but cleaned everything up, so new battery it is.

Last day of vacation, included lot's of lazing about, though I did manage to get in a little bike/run in and will hit the pool this evening for a few laps while hubby takes his swim lesson.  I could get used to not working really easily, but bills will have to be paid, so back to the office I go.   I am looking forward to Bootcamp which starts up again tomorrow night, it'll be a tough night for most because they have probably not done alot over the Christmas break.

corstan's Training Log


 January 2010 
SunMonTueWedThuFriSat
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