Maintaining Balance

Akron,OH 
Today
Partly Cloudy High 75FLow 58F
  • Temp: 75F
  • Hum: 74%
  • W: 11mph WSW
THURSDAY
Sunny
High 76F
Low 55F
FRIDAY
Sunny
High 76F
Low 60F
SATURDAY
Partly Cloudy
High 80F
Low 65F
SUNDAY
Sunny
High 80F
Low 64F

Monday - November 24

Swim
  • 39m 31s
  • 2000.00 yards
  • 01m 59s /100 yards

WU: 200 (4:23)
MS: 8x200 (4:12, 3:58, 3:58, 3:55, 3:50, 3:45, 3:41, 3:37)
CD: 200 (4:12), 20' Hot tub
-that 3:37 is the best I have done yet, comes out to 1:48/100yards.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    5
    6
    10
    35
    45
  • CHEST - Flat Press Wide Grip
    6
    2
    15
    50
    250
  • CHEST - Pushups
    3
    18
    25
    170
    170

I had my best swim today despite some big lifts on the flat bench. I had about 1 hour of rest between the lifts and the swim with a yogurt and a cup of milk in between.

Sunday - November 23

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....

Saturday - November 22

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

Friday - November 21

Video several FitWerx bike tutorials, drive home.

Thursday - November 20

Travel to Peabody, MA.  Shoot Tri-Hard 'Watts Up' video.

Wednesday - November 19

Traveling to NY

Tuesday - November 18

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.

Ron's Training Log


 November 2008 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

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