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View albumDreams of Ironman # 2
February 3
February 2
- 1h 19m 37s
- 9.00 miles
- 08m 51s /Mi
Max pace: 7:15
Laps on Frontage roads including hills.
Beautiful running weather!!
- 29m
10:00AM
Totalgym strength workout: All upper and core.
AHR: 89
MHR: 111
(Note to myself for my records)
Totalgym strength exercises:
All exercises performed back to back with no or minumal rest (only to change body and setup machine positions).
1) Shoulders - rear delt pulls / lateral delt pulls / front delt pulls / military press's "various positions-front,back,center,arnold presses" / shoulder shrugs.
2) Chest - flys / incline press / flat press / decline press / pullovers.
3) Triceps - pulldowns "outside,inside,middle / dips.
4) Back - pullups "wide grip" / chinups "shoulder width" / pullups with inward palms grip / lat pulls / butterfly pulls "like gymnists do on the hanging rings".
5) Biceps - curls wide grip / hammer to angled close grip.
6) Forearms - reverse curls basicly curls performed with palms down / inside forarm curls / wrist extentions / hand squeezes with grip devices.
7) Core - On the (Ab Straps)- hanging kneeups,legups,lateral obliques kneeups. On the (Totalgym) - flat crunches doing pullovers with resistance holding cable handles / side twist pulls. With (bar on shoulders) - side bends / twists.
All of these exercises are performed with 1 set of 15 to 20 reps back to back usually in the order of: Core/Shoulders/Chest/Triceps/Back/Biceps/Forearms. Will take about 30 to 40 minutes depending on more exercises added.
February 1
- 45m
- 2250.00 yards
- -----
- 1h 30m 22s
- 28.50 miles
- 18.90 Mi/hr
Cadence: 85.5
Max speed: 25.4
Gears: 42/15 & 42/14
Great workout today... Sipped some FRS with a powerbar 15 minutes before I started.
I plan to do the Columbia Half Marathon instead of the Full Marathon on March 10th (miles are not up to marathon training level). I emailed them and they will make the changes so my race number will be for the 13.1 mile race. I paid the early entry fee of 55 for the Marathon. The early fee for the Half was 45 so no big difference.
These next 4 weeks I will put a lot of focus on some stronger running and getting some longer (10&12) miles runs in.............
January 31
- 30m
- 1500.00 yards
- -----
- 28m 25s
- 3.00 miles
- 09m 29s /Mi
Easy run
Out and back 1/4 mile laps on frontage road.
Max pace: 6:59
- 24m 07s
- 7.00 miles
- 17.40 Mi/hr
Easy spin.
Cadence: 89.2
Max speed: 20
January 30
- 1h 06m 22s
- 7.50 miles
- 08m 51s /Mi
Max pace: 6:42
Old Hilton toPeace Haven to Mt. Vernon Church to Broad River to Chapin to Old Hilton to Frontage road to home.
- 31m
9:30AM
Totalgym strength workout: All upper and core
AHR: 90
MHR: 116
January 29
- 45m
- 2250.00 yards
- -----
- 1h 24m 49s
- 22.62 miles
- 16.00 Mi/hr
Max speed: 30.83
The Kennerly/Old Tamah/Cedar Creek/Freshly Mill road loop and then an out and back on Kennerly.
January 28
- 1h 58m 28s
- 32.02 miles
- 16.21 Mi/hr
Max speed: 38.18 (desending the Parr road hills)
Little Mountain loop via Wash Lever and Parr road with an out and back on Kennerly road
kandk's Training Log
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February 2012 
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Upcoming races
- The Dam Tri (Triathlon)9/29/2013 Lexington, South Carolina
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- Marine Corp Marathon (Run)10/26/2014 Washington D.C., Maryland
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easy/steady effort
Cadence: 89.4
Max speed: 21.1
Gears: 42/17 for 25minutes, 42/15 for the remainder.