I'm delusional

Thursday - October 23

Run
  • 47m 03s
  • 5.40 miles
  • 08m 42s /Mi

Two small loops

Wednesday - October 22

Swim
  • 42m 13s
  • 2000.00 yards
  • 02m 07s /100 yards

wu: 350
pull: 300
kick: 200 (alt 25's of flutter and fly)
5 x 100 w/ 5 sec rest
pull 300
cd: 350 (alt 50's of breast and free)

Strength
  • 30m

bench press 15 x 100lbs
one legged bridges 10 x 5 sec per leg (total of 20)
plank x 1 min
assisted pull up 15 x 40lbs
step ups x 30 (15 each leg)
right side plank x 1 min
bent arm pull downs 15 x 40lbs
bend and reach x 15 each leg
left side plank x 1 min
shoulder adduction x 15 each arm w/ black band
hip abduction 15 x 110lbs
hip raises x 15
knee raises 15 x 20lbs each leg
seated rows 15 x 70lbs
v-ups x 15

Sport
  • Elliptical Training
  • 05m

warm up before strength training

Tuesday - October 21

Run
  • 57m 12s
  • 6.50 miles
  • 08m 48s /Mi

2 big loops

Tuesday run complete.  Tomorrow is cross training.  This is a four day run week.  

Monday - October 20

Swim
  • 35m 35s
  • 1800.00 yards
  • 01m 59s /100 yards

wu: 350
pull: 300
5 x 100 w/ 5 sec rest
pull: 300
cd: 350 alt breast/free by 50s

Strength
  • 30m

bench press: 15 x 95lbs
v-ups x 15
squats 15 x 100lbs
bent arm pull downs 15 x 40lbs
bird dogs x 30
calf raises 15 x 100 lbs
assisted pull ups 15 x 50lbs
one legged balance on bosu ball (flat side down) 3 x 5 sec each leg
hip abduction 15 x 80lbs
internal shoulder rotation x 15 w/ black band
deadlift 15 x 115 lbs
external shoulder rotation x 15 w/ black band

Sport
  • Elliptical Training
  • 05m

warm up before strength work

Monday morning cross training.  some strength work followed by some swimming.

Sunday - October 19

Run
  • 40m 43s
  • 4.70 miles
  • 08m 39s /Mi

Saturday - October 18

Run
  • 44m 45s
  • 4.97 miles
  • 09m /Mi

Friday - October 17

scheduled rest day.  heading to Lexington Va for swim parents' weekend with William. Planning on running W&L's xc course Sat and Sun morning.

spot's Training Log


 October 2014 
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Volume

Time
Distance

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Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals