Akron,OH 
Today
Patchy rain nearby High 86FLow 65F
  • Temp: 73F
  • Hum: 73%
  • W: 0mph N
MONDAY
Sunny
High 88F
Low 67F
TUESDAY
Partly Cloudy
High 90F
Low 65F
WEDNESDAY
Light rain shower
High 91F
Low 62F
THURSDAY
Sunny
High 89F
Low 65F
Run
  • 45m
  • -----
  • -----

Went to an old favorite place in Peninsula - the river trail. Don't get down there much anymore since that was my old way to and from work. Beautiful day. The run started sluggish, but it ended up ok.

Bike
  • 45m
  • 12.14 miles
  • 16.19 Mi/hr

Indoor. I was soooo about to bag this workout. I was guilty of the Haloween candy I consumed today plus the wife was napping...so a late trainer ride it is.

Swim
  • 41m 24s
  • 2000.00 yards
  • 02m 04s /100 yards

WU: 100, 200 (4:32)
MS: 600 on 15' (12:30)
400 on 10' (8:00)
200 on 5' (3:52)
100x3 on 3' (1:46, 1:42, 1:41)
CD: 100 (2:10)
20' Hot tub
I left all of this workout in the pool.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Pullups
    5
    6
    12
    170
    170
  • BICEPS - Straight Bar Standing
    3
    15
    15
    50
    50
  • CHEST - Flat Press Wide Grip
    5
    4
    15
    50
    160
  • 3
    14
    25
    170
    170

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.

Ron's Training Log


 November 2008 
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