Southwestmba - Philly Phit

The following equipment is nearing replacement:
Royersford,PA 
Today
Sunny High 60FLow 39F
  • Temp: 36F
  • Hum: 79%
  • W: 4mph ENE
SATURDAY
Partly Cloudy
High 67F
Low 37F
SUNDAY
Sunny
High 64F
Low 40F
MONDAY
Partly Cloudy
High 67F
Low 49F
TUESDAY
Cloudy
High 70F
Low 53F

Wednesday - October 23

Bike
  • 50m
  • 18.00 miles
  • 21.60 Mi/hr

Another day where I was just able to get to cycle class. guy was a hill monster and we climbed hard the whole way. Very small crowd but far and away the best instructor this week.. Great ride.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 4

Tuesday - October 22

Bike
  • 50m
  • 18.00 miles
  • 21.60 Mi/hr

Day 2 of the inspection and got back early enough to do the 6pm cycle class. Much better than yesterday. Lady did intervals and paladais ring to work upper body during recoveries. Good workout.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Monday - October 21

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

Spin class at AllSport with a sub Jeff. Can't believe this place. These instructors blow my mind at times. Max RPM at no resistance, push ups on the bike, hand things, people bouncing. Bad form and a bad workout. Had to seriously deviate from the crap this dude was selling. Hope it annoyed him.

Sunday - October 20

Saturday - October 19

Run
  • 10m
  • 1.07 miles
  • 09m 18s /Mi

Decide to do a short test run on the treadmill to get a feel where my leg was recovery wise. No issues.

Bike
  • 50m
  • 18.60 miles
  • 22.30 Mi/hr

Saturday morning offseason workout at the YMCA. Started with three attempts to get Adrian out of bed but we still got there early. Had to adjust my bike since someone else snagged it Thursday. Still had time for a short warm up. Class was with Gina which is always a good workout. Plenty of standing hills long effort with breakaway and sprint and a few straight sprint sets and a set of jumps but mostly hills. peak 355 W ave 176 with w/u and c/d. Good workout.

Swim
  • 40m
  • 2150.00 yards
  • 01m 54s /100 yards

After a change of clothes and rinse off I hit the pool. It was empty other that the swim lessons. 3 lanes 1 guy water jogging and me until the end when a lady got in the third lane. Long smooth half Rev swim.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Friday - October 18

Thursday - October 17

Bike
  • 50m
  • 18.40 miles
  • 22.08 Mi/hr

Went to bed there was still no deal, got a call from Dan at 9:00 that we were open. made it in my 10:00 then rescheduled my IP inspection, took care of an alligator, solved world hunger, etc. Good day. Got home to a full house of people sleeping. Made Crab Cakes, rice pilaf, and carrots for dinner then headed to the Y for cycling class. Did class with Leanne. Warn up for about 4 min, then warmup song with a hill, then a steady hill standing, then a sprint set 35,35,45 with standing recovery, then a progressive seated hill to level 24, then a sprint set 30 on 30 off standing X4 followed by another sprint set of 25,25,35 with standing recovery. THen a 30/30/30 sit/stand/hoover progressive. THen a standing progressive hill 16 to 24, then a chose your own position set, then an endurance ride standing and finally a 5.5 min standing grind 20 to 24. Then warmdown and stretching.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Injury: 1 Hours slept: 8.5 Overall Workout: 3

southwestmba's Training Log


 October 2013 
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 31  
 

Volume

Time
Distance

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals