I'm delusional

Wednesday - April 23

Tuesday - April 22

Bike
  • 1h 02m 43s
  • 19.21 miles
  • 18.38 Mi/hr

1.5 loops on fhp
foundation ride w/ 2 x 5 min hard w/ 2 min recovery

nice ride this morning. a bit underdressed but glad i had the gloves :)

Monday - April 21

Swim
  • 32m 11s
  • 1800.00 yards
  • 01m 47s /100 yards

300 wu
1200 steady
300 cd

Strength
  • 30m

2 x through the following
plank w/ feet on medicine ball x 60 seconds
glute curls w/ feet on balance ball
incline pushups w/ feet on balance ball x 10
leg lifts w/ 5lb medicine ball x 10
squats w/ 35lbs x 10
prone row w/ blue and black bands x 12
v-ups x 10
lunges w/ russian twist w/ 15lb medicine ball x 8
seated lat pull downs w/ all three bands x 15

strength work in the garage/driveway this morning.  swim at lunch.  on the 1200 i tried to keep the effort steady but with a slight push.  happy with the pacing on this one.

Sunday - April 20

Run
  • 1h 05m 18s
  • 8.71 miles
  • 07m 29s /Mi

hospital loop and lap around block
first half was easy/steady
second half was same w/ 5 x 1 min z3/ 2 min recovery

long run of the week.  got it in b/w breakfast and church. nice way to start easter.  think this is the fastest of these runs yet.

Saturday - April 19

Bike
  • 2h 00m
  • 35.00 miles
  • 17.50 Mi/hr

spin cycle
steady with increasing resistance

spin cycle with Wilson since it is blowing 20 mph outside.  forgot the hr monitors, so don't have that data.  good steady ride.  would have been nicer to be outside, but we got two hours in the saddle done

Friday - April 18

Strength
  • 30m

2 x through the following:
plank w/ feet on medicine ball x 60 seconds
glute curls w/ feet on balance ball
incline pushups w/ feet on balance ball
v-ups x 10
squats w/ 35 lbs x 10
prone rows w/ blue and black cord x 10
leg lifts w/ 5lb medicine ball x 10
lunges w/ russian twist w/ 15lb medicine ball x 8
medicine ball slams (15lb ball) x 10

Good Friday.  Strength training in driveway/garage is done.  woowzer.  going through it twice is interesting.   need to do that more often.  on tap for today is take the pup to get spayed, go swim, go do last minute shopping for William for his trip, get pup, ride with Wilson, collapse

Thursday - April 17

Bike
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

spin cycle
foundation ride

Run
  • 15m
  • 1.89 miles
  • 07m 56s /Mi

brick run on treadmill
.5 incline

Swim
  • 34m 41s
  • 1850.00 yards
  • 01m 52s /100 yards

350 wu
250 pull
9 x 100 mod w/ 5 sec rest
350 cd

Thursday brick. indoors.  had serious thoughts of bundling up and riding outside, but i just couldn't make that leap.  legs are tired, though they worked pretty hard on the bike.  Second half of the bike was all over 130 hr.  just took about 15 minutes to get it up to 120.  Run was fine.  legs felt fine. rest of the body was wiped.

Will try to get yesterday's swim in sometime today.  Friends called to meet after work yesterday, so that happened instead of the swim.

swim is done. not quite the speed of Tuesday's but a good swim.  probably could have a been a bit stronger on the 100's.

spot's Training Log


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