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Waynesville,MO 
Today
Sunny High 74FLow 48F
  • Temp: 48F
  • Hum: 93%
  • W: 4mph E
SATURDAY
Thundery outbreaks in nearby
High 73F
Low 62F
SUNDAY
Sunny
High 74F
Low 62F
MONDAY
Thundery outbreaks in nearby
High 74F
Low 63F
TUESDAY
Sunny
High 74F
Low 64F

February 12

Run
  • 50m
  • 4.26 miles
  • 11m 43s /Mi

Slow run.

0-.75 miles at 5 mph

  • 76-3 miles at 5.1 mph
    • 3.01-4.262 at 5.2 mph

    Drank 28 oz NUUN.

    Bike
    • 50m
    • 14.01 miles
    • 16.81 Mi/hr

    Trainer ride felt good. Took one salt pill before starting and drank 32 oz NUUN.

    Have to wait for another power cord for the laptop...puppy bit the cord...lucky he is still with us!

    Haven't been able to workout since Thursday...child in the hospital.  Day 1 of the Ironman Training Plan! 

    • Health data: Hours slept: 7

    February 11

    February 10

    February 9

    February 8

    Run
    • 47m
    • 4.04 miles
    • 11m 37s /Mi

    Run was choppy...couldn't get into a good pace.

    0-1 mile = 5.0 mph
    1-2 mile = 5.1 mph
    2-3 mile = 5.2 mph
    3-4.04 mile = 5.3 mph

    Foot is hurting some...probably from the extra pounding by not being smooth...slow but not smooth.

    Drank 24 oz NUUN.

    Working out late caused me to be up after midnight...not good.  Will have to ensure no more late workouts.

    • Health data: Hours slept: 5.5

    February 7

    Run
    • 34m
    • 3.02 miles
    • 11m 15s /Mi

    10 Min WU
    6x 30S at 6 mph with 1M rest at 5 mph
    14 x 30S at 6 mph with 30S rest at 5 mph
    1x1M at 6 mph with 30S rest at 5mph.

    Drank 20 oz NUUN. Felt good and could have went longer.

    Bike
    • 1h 11m
    • 18.75 miles
    • 15.85 Mi/hr

    Victory!! Rode late at night...ok...for me it is late!

    40 min = 10.75 miles (16.13 mph)
    60 min = 16.02 miles (16.02 mph)
    71 min = 18.75 (cd = 15.85 mph)

    Felt good...ran out of NUUN at 58 min (32 oz).

    • Health data: Hours slept: 7

    February 6

    Swim
    • 1h 03m 10s
    • 2750.00 meters
    • 02m 18s /100 meters

    450 = WU
    2x50 = Closed Fist
    2x50 = Freestyle
    4x50 = Golf (1M01S x 2 and 1M03S x 2)
    5x300 = Freestyle (6M50S, 6M55S, 6M45S, 6M50S, 6M47S)
    4x25 = Freestyle (4x30S)
    300 = CD

    Strength
    • 59m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • ABS - Crunch machine
      3
      20
      20
      75
      75
    • ABS - Crunches, Reverse
      5
      10
      10
      0
      0
    • ABS - Knee-Raise, Hanging
      5
      10
      10
      0
      0
    • BACK - Back extensions
      3
      20
      20
      80
      80
    • BACK - Lateral pull-downs
      3
      15
      15
      65
      65
    • BACK - Seated row
      3
      15
      15
      75
      75
    • BICEPS - General
      3
      15
      15
      35
      35
    • BICEPS - Machine Curls
      3
      15
      15
      30
      30
    • BICEPS - Pullups
      3
      7
      7
      0
      0
    • CHEST - Seated Bench Press - Machine
      3
      15
      15
      50
      50
    • LEGS - General
      3
      15
      15
      60
      65
    • LEGS - Hip abductor
      3
      15
      15
      80
      80
    • LEGS - Hip adductor
      3
      15
      15
      80
      80
    • LEGS - Leg Extensions
      3
      15
      15
      55
      55
    • LEGS - Leg Press
      3
      15
      15
      120
      125
    • LEGS - Seated calf raises
      3
      20
      20
      45
      45
    • SHOULDERS - Flys
      3
      15
      15
      50
      50
    • SHOULDERS - Machine Side Lateral Raise
      3
      15
      15
      40
      40
    • SHOULDERS - Rear Deck Flys
      3
      15
      15
      50
      50
    • SHOULDERS - Shoulder Press - Machine
      3
      15
      15
      35
      35
    • TRICEPS - Assisted Dips
      3
      7
      7
      0
      0

    • Health data: Hours slept: 7
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    RJ1363's Training Log


     February 2012 
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