Short term goals Michele and I also got into Ride the Rockies I am now on the D3 coaching website! Check it out here. My coaching website. I will be coaching with D3 in 2009! http://www.d3multisport.com/
Long term goals Kona Qualify some day before I die!
Track workout.
2 miles warm up there.
6x400 with 200 easy.
5x200 with 100 easy.
2 miles warm down.
400 times-1:22,1:22,1:19,1:19,1:22 apparently I only did 5 according to my watch?
200 times :39,:39,:37,:38,:37, plus one with my wife at her pace :48.
Wed, Nov 18 2009
30m 08s
4.00 miles
07m 32s/Mi
Avg HR: 145 Max HR: 167
Ran on the S. platte at lunch. Easy pace.
55m
Good lift. Added side steps with the stretch cord on the feet. Rolled out the quads and IT band afterwards.
Exercise
Sets
Min reps
Max reps
Min Wt. ()
Max Wt. ()
LEGS Leg Press
3
20
20
135
135
LEGS Step Ups
3
20
20
20
20
ABS Crunches (FB)
3
25
25
CORE Reverse HyperExtension (FB)
3
15
15
BACK Lateral pull-downs
3
20
20
30
30
BACK Seated row
3
20
20
75
75
CORE Prone Planks
3
1
1
LEGS Lunges, Side
3
20
20
CORE Knee-To-Chest (FB)
3
15
15
CHEST Pushups (FB)
3
15
15
BACK Stretch Cordz
3
10
15
LEGS Hip abductor
2
15
15
Tue, Nov 17 2009
58m 45s
8.00 miles
07m 20s/Mi
5:00 AM
On the treadmill at the club.
2 miles warm up at 8 minute pace then 3 miles at tempo or 6:30 pace and the rest was between 7-8 minute mile pace as a warm down. That was hard.
Mon, Nov 16 2009
30m
10.00 miles
20.00 Mi/hr
6:00 PM
On the rollers in the basement. Boring. Gotta keep riding however.
55m
Getting stronger
Exercise
Sets
Min reps
Max reps
Min Wt. ()
Max Wt. ()
LEGS Leg Press
3
20
20
135
135
LEGS Step Ups
3
20
20
20
20
ABS Crunches (FB)
4
25
25
CORE Reverse HyperExtension (FB)
3
15
15
BACK Lateral pull-downs
3
20
20
30
30
BACK Seated row
3
20
20
75
75
CORE Prone Planks
3
1
1
LEGS Lunges, Side
3
20
20
CORE Knee-To-Chest (FB)
3
15
15
CHEST Pushups (FB)
3
15
20
BACK Stretch Cordz
3
10
15
ABS Obliques
2
15
15
Sun, Nov 15 2009
1h 16m 18s
8.00 miles
09m 32s/Mi
3:30 AM
Ran in the rez with Michele. We opted for 8 instead of doing nothing. Cold and slow.
10.8 mile bikeTT 24:26=26.5 mph on 5/20/2006 5k At ARR T-Day Classic 17:42 on 11/22/2007 Ironman Arizona 10:06:28 on 11/23/2008 1/2 Ironman; 5430 long course 4:37:27 on 8/10/2008 Fall Frenzy Sprint 58:51 on 9/7/2008 Oly. World Championship 2:19:27 on 10/9/2005 39:40 10k Boulder Bolder on 5/26/2008 1000yard Swim 16:30 on 2/16/2007 Colfax Marathon 3:03:51 on 5/18/2008 Platte river 1/2 Marathon 1:24:55 on 4/6/2008
Cervelo P2C Zipp 404 tubulars
QR Super full wetsuit& Xterra ventilator
Asics Kayanos. New pair on 2/18/08
Seal kayano goggles
Team Aquaphor
FastForward sports
Also check out BT's Super
Discount Area - Discount
codes and special links to save
you lots of cash at many online
retailers.
Actual training
Expand all
Collapse
