Akron,OH 
Today
Overcast High 17FLow -1F
  • Temp: 16F
  • Hum: 52%
  • W: 14mph N
FRIDAY
Overcast
High 26F
Low 19F
SATURDAY
Overcast
High 33F
Low 28F
SUNDAY
Light snow showers
High 40F
Low 22F
MONDAY
Fog
High 42F
Low 27F
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
  • 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.

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.

Ron's Training Log


 November 2008 
SunMonTueWedThuFriSat
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9 10 11 12 13 14 15
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30      
 
Time
Distance
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals