Let's Rock 2011

my training blog my training calendar my training reports

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November 12

OFF today. Legs feel a little beat up just like the Indianapolis Colts. Plan to run in the morning, nice, slow run in the morning--plan to go 7-8 miles in the morning. I will get in a lift at the new fitness center, LA Fitness tomorrow. Basketball Coaches meeting in the evening which will blow my entire evening. Try to get some good rest tonight.

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November 11

Bike

1h 20m
16.00 miles
12.00 Mi/hr

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November 10

Run

2h 00m
12.00 miles
10m /Mi

Strength

1h 05m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - General
13
20
20
0
0
BACK - Bent-over DB row
3
8
8
55
55
BACK - Pulldowns - Wide Grip
3
8
8
80
90
BICEPS - DB Curls
3
7
8
45
45
BICEPS - Incline DB Curl
3
8
8
30
35
CHEST - Flat Bench Press
3
4
10
135
155
CHEST - Incline DB
3
7
8
110
110
LEGS - Hamstring curl
2
8
8
50
50
LEGS - Leg Extensions
2
8
10
90
115
LEGS - Leg Press
2
8
8
140
140
LEGS - Lunges
2
10
10
0
25
LEGS - Seated Calf Press
2
10
10
140
140
SHOULDERS - Machine Side Lateral Raise
3
8
8
20
20
SHOULDERS - Military BB
3
8
8
50
50
TRICEPS - Dips
3
15
15
0
0
TRICEPS - Rope pulldown
3
8
8
40
40

30 Sets Upper Body
10 Sets Lower Body
260 Reps Abs
Bench 135-10, 145-6 and 155-4

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November 9

Bike

45m
9.00 miles
12.00 Mi/hr

short spin--legs little tired.

OK, I'm back! Just a couple of updates, from the last time I blogged something. I quit my supervisor position and I have time to train like I want to. Now the hard part is to stay motivated, BT'ers will help me there. I've been working out pretty hard the last couple of months and I am working on 2008's calendar of events. Entered the Arnold's Pump and Run 5K on March 2nd? 2008 and the Indianapolis Mini-Marathon the first week of May 2008. Looking at the Polar Bear 5 miler in February and the Muncie Endurathon (Half IM) on July 12th, any takers? I will enter the Endurathon in the next week or so. Picked up the Triathlon Bible book and I'm working through it. Work on the Short Term and Long Term Goals, should I wait till I'm 45 to qualify for Boston (May 12, 2009)? Qualifying for Boston would then require a 3:30 rather than a 3:20. Joined a new fitness club, L.A. Fitness and quit the YMCA. This new place is an all adult fitness center so it should be much easier to get into. Kids are doing great. Coaching Basketball 5th and 6th grade boys, should be fun. Son's football season was terrible, I coached maybe that's why. Soccer season was terrible too, not the boy's play; just how awful the parents act--the it's all about winning attitude---terrible. So the sporting seasons have been awful, kinda depressing considering how well last year went. Hope all is well with all the BT'ers. Look forward to a sucessful 2008 Season!