Tri-ing for personal accomplishment

Friday - February 5

Run #1
  • 05m 17s
  • 0.83 kms
  • 06m 22s /KM
Run #2
  • 24m 17s
  • 3.69 kms
  • 06m 35s /KM
Bike
  • 19m 57s
  • 7.97 kms
  • 23.97 KM/hr

got my outdoor bike in, just a short one, but it's done:-)

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

corstan's Training Log


 February 2010 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
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