Akron,OH 
Today
Thundery outbreaks in nearby High 87FLow 67F
  • Temp: 70F
  • Hum: 83%
  • W: 0mph SSW
SATURDAY
Moderate or heavy rain shower
High 85F
Low 65F
SUNDAY
Light rain shower
High 86F
Low 64F
MONDAY
Light rain shower
High 83F
Low 61F
TUESDAY
Partly Cloudy
High 79F
Low 57F
Bike
  • 40m
  • 11.17 miles
  • -----

Indoor.

Run
  • 1h 00m
  • -----
  • -----

Usually they say not to make up a missed workout....whoops.  This is the bike from Thursday, then moved to Saturday, and finally done today.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military BB
    5
    8
    15
    50
    120
  • TRICEPS - Narrow Grip Bench
    5
    8
    15
    50
    140

Swim
  • 44m 35s
  • 2000.00 yards
  • 02m 14s /100 yards

MS: 5x400 (9:10, 8:50, 8:58, 8:56, 8:41)
CD: 10' hot tub.
* Did all of these on 4/3 breathing very easily. Usually 1/4 into the workout I switch back to 3/3 breathing as 4/3 gets too hard...today it felt great and effortless the whole time. It kinda seems that my ability to do a whole workout on 4/3 breathing is an indication of how 'tired' I am going into the workout.

Didn't feel 100% today...crabby, impatient too.  Not a good day.  Laid down to take a nap but I'm one of those odd people that couldn't sleep if I tried in the middle of the day...I think my subconscious 'just knows' that a kid will walk in demanding something...therefore it won't let me get a quick snooze in no matter how much the body may need it.
Run
  • 40m
  • -----
  • -----

Sandrun Parkway. Full winter gear. 2 layers of it.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Wide Grip, Pronated
    3
    10
    10
    170
    170

Tuck Planche: 30, 30
Adv Tuck Front Lever: 30, 30

Swim
  • 37m 32s
  • 1800.00 yards
  • 02m 05s /100 yards

MS: 3x200 on 5' (4:40, 4:27, 4:20)
5x200 on 5' - targeting a 2:00/100 yard pace (4:00, 4:00, 3:57, 4:00, 4:00)
100 as fast as I could (1:48)
CD: 100 (2:20), 15' Hot tub

AWESOME WORKOUT. 

Bike
  • 45m
  • 12.21 miles
  • 16.28 Mi/hr

Cold here today. Probably from here on out through Spring.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Pullups
    5
    8
    10
    170
    170
  • CHEST - Flat Press Wide Grip
    5
    7
    15
    50
    140
  • 3
    20
    20
    170
    170
The goal this week is to repeat the week before lasts volume then build for another 1-2 weeks, repeat.

Ron's Training Log


 November 2008 
SunMonTueWedThuFriSat
       1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30      
 
Time
Distance
Time
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals