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Waynesville,MO 
Today
Patchy light rain in area with thunder High 89FLow 71F
  • Temp: 72F
  • Hum: 83%
  • W: 8mph SE
MONDAY
Thundery outbreaks in nearby
High 87F
Low 72F
TUESDAY
Light rain shower
High 87F
Low 66F
WEDNESDAY
Partly Cloudy
High 81F
Low 58F
THURSDAY
Sunny
High 82F
Low 57F

March 31

Bike
  • 54m
  • 13.50 miles
  • 15.00 Mi/hr

Troop trail with hubby. Went slow so we could ride together for most of it. Great day!!!

  • Health data: Hours slept: 7

March 30

Run
  • 53m 01s
  • 4.50 miles
  • 11m 47s /Mi

Ran the 2 mile loop by the bowling alley...rolling hills.
Lap 1=23M35S
Lap 2=24M00S
CD=.5

Nice morning for a run...now its time to help James move the bike shop! Should get some perks from this!

  • Health data: Hours slept: 7

March 29

Swim
  • 57m 04s
  • 2500.00 meters
  • 02m 16s /100 meters

Felt good...steady pace.

Run
  • 24m
  • 2.10 miles
  • 11m 25s /Mi

Felt good. Lap 1 12M15S and Lap2 11M45S. Slight breeze...need more breeze...getting hot. Drank 24 oz NUUN.

Bike
  • 55m
  • 14.81 miles
  • 16.16 Mi/hr

Had an uncrustable during the drive to the ride location. Had a salt pill about 20 min and a gu gel around 30 min. Stomach was cramping a little not sure if it was the uncrustable...may try one more time. Drank 34 oz NUUN.

  • Health data: Hours slept: 7

March 28

Bike
  • 2h 49m 55s
  • 40.95 miles
  • 14.46 Mi/hr

Rode outer rode between exits 145-130 and down Hwy N. Course is nothing but hills...wind was between 5 and 12 mphs (not super bad). Hwy N is brutal...will continue to take the challenge...really steep hills.

Drank 40 oz NUUN and ran out at 22 miles, drank another 40 oz NUUN and ran out at mile 39. Had either a gu gel or 2 shot bloks every 25 minutes (felt OK at the end...may need to increase will wait and see) and 2 salt pills (1 each hour).

  • Health data: Hours slept: 7

March 27

Swim
  • 43m 09s
  • 1950.00 meters
  • 02m 12s /100 meters

500=WU
2x50=Catch-up
2x50=Freestyle
2x50-Finger Tip Drag
6x100=Freestyle (5=2:02 and 1=2:05)
250=Freestyle
300=CD

Felt good swimming.

Run
  • 25m 49s
  • 2.10 miles
  • 12m 18s /Mi

Windy. First lap=13:10 and second lap=12:40.

Drank 24 oz NUUN.

Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    20
    20
    75
    75
  • ABS - Crunches, Reverse
    3
    10
    10
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    10
    10
    0
    0
  • ABS - Sit-Ups, Flat
    3
    25
    25
    0
    0
  • BACK - Back extensions
    3
    20
    20
    80
    80
  • BACK - Lateral pull-downs
    2
    15
    15
    65
    65
  • BACK - Seated row
    2
    15
    15
    75
    75
  • BICEPS - General
    2
    15
    15
    35
    35
  • BICEPS - Machine Curls
    2
    15
    15
    30
    30
  • BICEPS - Pullups
    2
    8
    8
    0
    0
  • CHEST - Seated Bench Press - Machine
    2
    15
    15
    50
    50
  • LEGS - General
    2
    15
    15
    65
    65
  • LEGS - Hip abductor
    3
    15
    15
    80
    80
  • LEGS - Hip adductor
    3
    15
    15
    80
    80
  • LEGS - Jump Rope
    1
    100
    100
    0
    0
  • LEGS - Leg Extensions
    2
    15
    15
    55
    55
  • LEGS - Leg Press
    3
    15
    15
    125
    125
  • LEGS - Seated calf raises
    2
    20
    20
    45
    45
  • SHOULDERS - Flys
    2
    15
    15
    50
    50
  • SHOULDERS - Machine Side Lateral Raise
    2
    15
    15
    40
    40
  • SHOULDERS - Rear Deck Flys
    2
    15
    15
    50
    50
  • SHOULDERS - Shoulder Press - Machine
    2
    15
    15
    35
    35
  • TRICEPS - Assisted Dips
    2
    8
    8
    0
    0

Could tell where I hadn't lifted weights in a few weeks.

  • Health data: Hours slept: 3

March 26

Swim
  • 1h 11m 45s
  • 3200.00 meters
  • 02m 14s /100 meters

500=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf
5x300=Freestyle (R: 6:36, 6:37 L: 7:00, 6:42 L/R=6:37)
350=CD

Run
  • 38m 40s
  • 3.20 miles
  • 12m 04s /Mi

First lap=12M55S
Second lap=13M
Third lap=12M45S

Drank 24 oz NUUN...needed more...it was hot. I've got to get the body use to the heat again. Of course I love to run in the heat.

Bike
  • 32m 19s
  • 8.03 miles
  • 14.90 Mi/hr

10M=WU
3M=102-104 rpm
5M=Rest
2M=112-114 rpm
5M=Rest
1M=112-113 rpm
6M=CD

Felt bad while riding. Ate a uncrustable prior to riding. Started to cramp during the ride...could have been the food or lack of a salt pill. Need to watch my nutrition and drinking enough NUUN. Drank 24 oz NUUN.

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


 March 2012 
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