Akron,OH 
Today
Sunny High 35FLow 25F
  • Temp: 28F
  • Hum: 69%
  • W: 4mph E
MONDAY
Sunny
High 42F
Low 39F
TUESDAY
Light rain
High 46F
Low 41F
WEDNESDAY
Light drizzle
High 55F
Low 37F
THURSDAY
Patchy light snow
High 37F
Low 30F
Run
  • 45m
  • -----
  • -----

Sandrun trail.

Bike
  • 1h 00m
  • 10.04 miles
  • 10.04 Mi/hr

Indoor. Watching 2010. I need to get 2001.

I'm trying to get psyched for a trainer ride today...it's not exciting me yet.

Some good news to report, we are over 50% done in the BT redesign.  I just tested and debugged most parts of the site last night.  Then it's on to the training log part with some enhancements and hopefully we can let some of you in to test soon.

Custom training plan creator is coming along well too...I've been debugging the training volumes and Mike is busy finishing up the workout details and plan generation.  We have the interface complete that the user interacts with, then it's just a matter of making it pretty...we hope to get some users on board to test that soon too...

I will be visiting Mike Ricci in CO in a few weeks, we will be discussing integrating power plans into the custom training plan creator and also shooting lot's of power tutorials for the new plans...

Early 2009 is going to be a whole new BT.  Various projects are starting to come together.  A new website along with a whole new way to create personal training plans is going to be the answer to what many of you have asked us to do the last few years from your feedback.

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.

Ron's Training Log


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