Southwestmba - Philly Phit

The following equipment is nearing replacement:

Sunday - September 21

Saturday - September 20

Bike
  • 40m
  • 17.70 miles
  • 26.55 Mi/hr

Cycling class with Marni. Was a little late thanks to Adrian but got a great workout in anyway. Highlights a 3 min plus hill at 24 and power set hitting 506 watts level 21 100 rpm. 220 watt ave for workout.

Swim
  • 1h 36m
  • 5000.00 yards
  • 01m 55s /100 yards

After class wiped down the bike and headed to the locker room and got changed rinsed off and into the pool. 5000 yards with swim lessons and still had my own lane the whole time .

Strength

Day 173: One min after wrangling the dogs upstairs.

Friday - September 19

Run
  • 42m 49s
  • 5.30 miles
  • 08m 04s /Mi

Friday 61 and overcast . Great day to run fast. Drove to Valley Forge and did step downs on the Revolutionary Run course. 8:49, 8:19, 7:57, 7:45, and 7:31. Plus jog back to Log City and my car

Strength
  • 01m

Day 172: Very tired 60 sec plank before and after crashing.

Thursday - September 18

Run
  • 39m
  • 4.83 miles
  • 08m 04s /Mi

Busy morning . Barely had time to knock out a fast Horizon O&B. But found the time to get it done

Bike
  • 50m
  • 21.20 miles
  • 25.44 Mi/hr

Cycling class with Leanne 206 watt ave and 615 cals.

Strength
  • 02m

Day 171: 90 sec plank after my shower

Wednesday - September 17

Run
  • 52m
  • 5.95 miles
  • 08m 44s /Mi

Nice relatively quiet morning. Got out and did a nice relaxed B st loop as my mind wandered

Bike
  • 1h 00m
  • 22.16 miles
  • 22.16 Mi/hr

Nice spin on the trainer for an hour jumping around in the starred playlist

Strength
  • 01m

Day 170: 60 sec plank after my ride.

Tuesday - September 16

Run
  • 46m
  • 5.53 miles
  • 08m 19s /Mi

Great lunch run Git going and for the first time in a few months I felt smooth and flowing. Speed came with it 3 min faster than yesterday

Strength
  • 01m

Day 169: 60 sec plank after Adrian's open house

Monday - September 15

Bike
  • 40m
  • 14.62 miles
  • 21.93 Mi/hr

Easy 40 min spin after puppy class

Run
  • 49m
  • 5.43 miles
  • 09m 01s /Mi

Easy River loop after my race Sunday

Strength
  • 01m

Day 168: 60 sec plank before bed

southwestmba's Training Log


 September 2014 
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

Totals

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