Akron,OH 
Today
Partly Cloudy High 43FLow 32F
  • Temp: 45F
  • Hum: 61%
  • W: 4mph ESE
TUESDAY
Moderate rain
High 51F
Low 49F
WEDNESDAY
Moderate rain
High 57F
Low 35F
THURSDAY
Partly Cloudy
High 38F
Low 31F
FRIDAY
Sunny
High 45F
Low 36F
Turned into an off day, no better opportunity to get the leaves to the curb before it starts getting colder and rainy.
Bike
  • 45m
  • 12.46 miles
  • 16.61 Mi/hr

Indoor. I have made some adjustments to my bike to allow a more upright position on the trainer as as it alleviates all of my shoulder issues...unfortunately it seems that the Adamo Typhoon - which was comfortable in aero, is very uncomfortable in the upright position - even after several tilt adjustments.

Swim
  • 45m 15s
  • 2000.00 yards
  • 02m 16s /100 yards

Countinuous. Lost some energy the second half. Could've been the weightlifting before or not enough nutrition beforehand...probably both.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Pullups
    5
    6
    12
    170
    170
  • BICEPS - Straight Bar Standing
    3
    15
    15
    50
    50
  • CHEST - Flat Press Wide Grip
    5
    4
    15
    50
    160
  • 3
    14
    25
    170
    170

Run
  • 1h 00m
  • -----
  • -----

Lightly rainy. Cold. No more than a dozen people. Perfect.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military BB
    5
    4
    15
    50
    140
  • TRICEPS - Narrow Grip Bench
    5
    6
    15
    70
    160
Wow!  I have just seen the new BT website in action and it's absolutely smashing.  My heart is going pitter-patter.

Bike
  • 45m
  • 12.57 miles
  • 16.76 Mi/hr

Indoor.

Swim
  • 51m 43s
  • 2400.00 yards
  • 02m 09s /100 yards

MS: 6x400 on 10' (9:05, 9:40, 8:30, 8:20, 8:10, 7:58)
CD: Hot tub 20'
-I initially started out with no clear pace in mind, just was going to take it kinda easy, but then the second set got a lot slower so I decided to do the remaining workouts descending trying to hit the last set with a 2:00/100 yard pace.

Ron's Training Log


 November 2008 
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30      
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals