Tri-ing for personal accomplishment

Thursday - February 4

Bike
  • 1h 34m 47s
  • 40.01 kms
  • 25.33 KM/hr

Wednesday - February 3

Run
  • 29m 22s
  • 5.02 kms
  • 05m 51s /KM

Tuesday - February 2

Run
  • 30m 30s
  • 5.34 kms
  • 05m 43s /KM

pretty good run, still had stomach issues, but not till the last kilometer...keep forgetting HR monitor for these runs...argh!

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    10
    10
    0
    0
  • ABS - Crunches, Reverse
    3
    15
    15
    0
    0
  • ABS - Dead Bug
    3
    20
    20
    0
    0
  • ABS - Obliques
    3
    30
    30
    0
    0

Monday - February 1

Swim
  • 35m
  • 1100.00 meters
  • 03m 11s /100 meters

Warm up
2 x 100m Backstroke Swim (Kick every 4th 25m), rest 0:20 / 100m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core (repeat 3 times)
4 x 25m Freestyle Swim, target time 00:30 / 25m, rest 0:15 / 25m
4 x 25m Freestyle Swim, target time 00:30 / 25m, rest 0:10 / 25m
Warm down
2 x 50m Freestyle Easy, rest 0:15 / 50m

Well I made it to the pool, that in itself was a win for me.  It was crazy busy and the 2 lanes that were open looked like anarchy, everyone was all over the place, but I was there and jumped into the mix.  After about 10 minutes it cleared out and another lane opened up, and it was clear sailing from there on in. 

Sunday - January 31

Swim
  • 1h 00m
  • -----
  • -----

worked on backstroke, breast stroke and endurance. Continued practice of flip turns.

Run
  • 1h 14m 38s
  • 11.34 kms
  • 06m 35s /KM

10s and 1s, nice run on the dikes, bit rainy. My hips were a bit achy, think most likely due to the weather.

Saturday - January 30

Bike
  • 40m 01s
  • 16.63 kms
  • 24.93 KM/hr
Sport
  • Boot Camp Conditioning
  • 1h 00m

Warm up > track
Timed crunches
Timed lap
Ab circuit: 1 minute core/ab exercise, followed by 1 minute cardio or choice. Touchdown cones, jacks, high knees, skipping
Dead bug
Plank
V-sit on bosu with medicine ball
bicycle
Full sit up with ball over head
Superman
Cross over leg drop crunches
Scissors
Timed push ups
Timed step ups
Stretch

Friday - January 29

corstan's Training Log


 February 2010 
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      
 

Volume

Time
Distance

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals