Akron,OH 
Today
Sunny High 89FLow 66F
  • Temp: 73F
  • Hum: 89%
  • W: 4mph WSW
TUESDAY
Sunny
High 76F
Low 56F
WEDNESDAY
Sunny
High 75F
Low 52F
THURSDAY
Sunny
High 79F
Low 57F
FRIDAY
Light rain shower
High 79F
Low 59F
Run
  • 30m
  • -----
  • -----

Sandrun. Usually this trail is nice in the winter as they put out lots of salt and is the ONLY trail that is taken care of when it snows. But it looks like they plowed it nice but there was no salt - very slick and icy in a lot of places.

...and that's all for the recovery week....

Bike
  • 25m
  • 4.27 miles
  • 10.25 Mi/hr

Indoor.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military BB
    3
    6
    15
    50
    140
  • TRICEPS - Narrow Grip Bench
    3
    4
    15
    100
    190

Video several FitWerx bike tutorials, drive home.
Travel to Peabody, MA.  Shoot Tri-Hard 'Watts Up' video.
Traveling to NY
Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    3
    10
    10
    45
    45
  • CHEST - Flat Press Wide Grip
    3
    5
    15
    100
    190

Recovery week workout.

Swim
  • 20m 20s
  • 900.00 yards
  • 02m 16s /100 yards

Continuous.
20' Hot tub

Ron's Training Log


 November 2008 
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Time
Distance
Time