I'm delusional

Monday - September 15

Sunday - September 14

Run
  • 2h 30m
  • 16.51 miles
  • 09m 05s /Mi

two hospital loops and down the alley

long run. thought it would be a bit faster since it was so cool.  first lap was around 1:10 45 and the second loop around 1:17:30.  probably went out a little hard, but overall not the worst run.  

Saturday - September 13

Bike
  • 1h 46m 03s
  • 32.10 miles
  • 18.16 Mi/hr

spin cycle

Strength
  • 30m

incline bench press 2 x 15 w/ 30lbs
v-ups x 15
squats 2 x 15 (1st w/ bar, 2nd 65lbs)
prone bent arm pull downs w/ black band 2 x 15
knee drops x 30
bend and reach x 15 each leg
assisted pull ups 2 x 15 (1st @50lbs, 2nd: 9 @50lbs, 6 @ 60lbs)
hip abudction 2 x 15 w/ 70lbs

no outside bike because the shoes are fubar.  tried to replace the cleats and the screws (except one) are frozen despite repeated use of wd-40.  tried to cut cleats off to get to screws,  that didn't work.  will hopefully have shoes in by Tuesday, so spin cycle workouts until then.  

lifted before the bike.  then the bike.  was aiming for 2 hours, but mental boredom got the best of me.  didn't have any tunes ;)

Friday - September 12

nothing this morning.  i'm so wiped, i slept through the alarm and Terah woke me up to see if i was going to train.  This from the person who is usually up about 5 minutes before the alarm goes off.  Maybe the mucus factory which has replaced my head has worn me down.

long ride tomorrow.  got the bike back and the rim tape has been replaced.  it is the suspected cause of the latest flat.  we'll see how that all goes.

Thursday - September 11

Run
  • 48m 15s
  • 5.95 miles
  • 08m 06s /Mi

big loop and small loop
foundation run w/ 15 min tempo run beginning at the 15 min mark

Wednesday - September 10

Swim
  • 52m 18s
  • 2650.00 yards
  • 01m 58s /100 yards

350 wu
300 pull
7x 200 steady w/ 10 sec rest
5 x 100 steady w/ 5 sec rest
100 breast as cd

Run
  • 30m
  • 3.72 miles
  • 08m 03s /Mi

treadmill
10 min easy
3 x 3min threshold w/ 3 min recovery
remainder easy

Strength
  • 15m

incline press x12 w/ 35 lbs
leg lifts x 12
squats x 12 w/ 30 lbs
bent arm pull downs x 12 w/ 40lbs
leg drops x 12
step ups x 12 each leg w/ 30 lbs
seated row x 12 w/ 40lbs
bird dog x 12
hip abductions x 12 w/ 50lbs

the new Wednesday.  short lift, then steady swim (no fast intervals), then speed work on treadmill.  back to back to back.  We'll see how this fares (or maybe how I fare).  Given the way Wednesdays have become, this may be the best way to get it in.

Tuesday - September 9

Bike
  • 11m
  • 3.30 miles
  • 18.00 Mi/hr

another aborted ride. again the rear wheel. this time i heard the air escaping and felt it against the side of my leg. didn't feel like i rode over anything. one last trip to the bike shop and then i may be done

Run
  • 59m 51s
  • 7.12 miles
  • 08m 24s /Mi

spot's Training Log


 September 2014 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
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