Akron,OH 
Today
Partly Cloudy High 30FLow 18F
  • Temp: 28F
  • Hum: 63%
  • W: 7mph SSW
SATURDAY
Overcast
High 43F
Low 31F
SUNDAY
Light drizzle
High 51F
Low 36F
MONDAY
Partly Cloudy
High 34F
Low 23F
TUESDAY
Sunny
High 39F
Low 26F
Swim
  • 51m 43s
  • 2400.00 yards
  • 02m 09s /100 yards

MS: 6x400 on 10' (9:05, 9:40, 8:30, 8:20, 8:10, 7:58)
CD: Hot tub 20'
-I initially started out with no clear pace in mind, just was going to take it kinda easy, but then the second set got a lot slower so I decided to do the remaining workouts descending trying to hit the last set with a 2:00/100 yard pace.

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.

Ron's Training Log


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