Swim
  • 39m 24s
  • 1800.00 yards
  • 02m 11s /100 yards

300 free swim (5:31)
300 kick w/ fins alt free and fly by 50 (6:15)
300 free pull w/ paddles (5:06)
100 breast kick (2:42)
100 breast pull w/ paddles (2:45)
400 breast (8:37)
300 free (5:22)

Strength
  • 25m

hip flexor rehab routine
2 x through the following:
plank on medicine ball x 60 sec
rocky solo w/ 20lb medicine ball x 10 each direction
v-ups w/ 10lb medicine ball x 10
hot salsa w/ 15lb medicine ball x 10
one leg dead lift w/ press w/ 15lb medicine ball x 10
lunge w/ twist w/ 15lb medicine ball x 10
hay bales w/ 20lb medicine ball x 10

Monday morning cross training.  strength work before swimming.  Was able to up the weight on the medicine balls.  The gym now has some softer medicine balls that weigh more.  Helps with the dead lift and such.  Wore me out.  Swim was good and tough as well.  Three week days of running coming up, so there may not be another lift day this week.  We'll see

nada for today.  realized that the run wasn't going to happen when i got up at 4:30 given when i had to be at the Kitchen.  I have been working on taxes and work stuff this afternoon, so it looks like that 10 miles isn't going to happen.  I did finally register for the race and ordered some gaiters for the beach part of the run.

Run
  • 1h 43m 15s
  • 9.97 miles
  • 10m 21s /Mi

felix harvey loop from airport terminal
18:2 ratio w/ 1 min pickup for last minute of each run segment

invigorating run this morning :).  Started and ended in the rain.  Nice north wind out at the airport this morning to keep you awake.  Good run, even with the wet feet.  

Strength
  • 05m

hip flexor rehab routine

the weekly rest day (other than the hip flexor routine)

Run #1
  • 35m
  • 3.50 miles
  • 10m /Mi

treadmill #1

Run #2
  • 35m
  • 3.50 miles
  • 10m /Mi

treadmill #2

Sport
  • Stairmaster
  • 05m

17 floors
alt by minute forward, right, forward, left, forward

another treadmill run broken into two parts w/ 5 minutes of stairmaster in the middle.  today on the stair master i alternated forward and sideways on the minute.  sort of like side step ups.

Swim
  • 39m 10s
  • 1800.00 yards
  • 02m 11s /100 yards

300 free swim (5:26)
300 kick w/ fins alt free/fly by 50 (6:09)
300 free pull w/ paddles (4:59)
100 breast kick (2:41)
100 breast pull w/ paddles (2:42)
400 breast (8:29)
300 free swim (5:31)

Strength
  • 30m

hip flexor rehab routine
2 x through the following:
plank on medicine ball x 60 sec
rocky solo x 10 each way (1st 15lb; 2nd 20lb)
v-ups x 10 w/ 6lb medicine ball
hot salsa x 10 w/ 10lb medicine ball
one leg dead lift w/ press w/ 10lb medicine ball x 10 each leg
lunge w/ twist w/ 10lb medicine ball x 10
hay bales x 10 (1st w/ 15lb; 2nd w/ 20lb)

Wednesday cross train.  Strength work followed by a swim.  Both were good work outs 

spot's Training Log


 January 2015 
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Time
Distance
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals