Bike

• 16m 13s
• 4.62 miles
• 17.00 Mi/hr

Cadence: 86.3

Max speed: 19

Gears: 42/17

Easy through the motions..Staying loose.

Strength

• 31m

10:00AM

Totalgym workout: All upper and core

AHR: 90
MHR: 116

Run

• 48m 55s
• 5.34 miles
• 09m 09s /Mi

Max pace: 7.01

Laps on frontage roads.
Walked for 1 mile while on the phone then got into the run. Very sluggish effort today. Legs felt like lead logs...Was planning about 10 miles today but decided to call it quits.

Swim

• 25m 15s
• 1150.00 yards
• -----

Easy through the motions

Bike

• 2h 16m 10s
• 38.00 miles
• 16.74 Mi/hr

Max speed:34.69

Home to Kennerly to Old Tamah to Cedar Creek to Freshly Mill to Wash Lever to Broad River to the town of Peak to the Parr Rez to Broad River to home.

Run

• 24m 25s
• 2.50 miles
• 09m 46s /Mi

Out and back on Frontage roads.
Sluggish SSD (Short Slow Distance)run.
Coulda,shoulda,woulda taken a day off but had to do something...
Got to go to work today,,not very motivated.

Swim

• 30m
• 1400.00 yards
• -----

easy/steady effort

Bike

• 33m 43s
• 10.00 miles
• 17.80 Mi/hr

Cadence: 89.4

Max speed: 21.1

Gears: 42/17 for 25minutes, 42/15 for the remainder.

Run

• 1h 19m 37s
• 9.00 miles
• 08m 51s /Mi

Max pace: 7:15

Laps on Frontage roads including hills.

Beautiful running weather!!

Strength

• 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.