• 52m 33s
  • 6.00 miles
  • 08m 45s /Mi

same as yesterday, just slower

nice morning for a run.  a full 17 degrees warmer this morning.  legs are a tad fried, particularly the it bands/hip flexors.  

  • 49m 15s
  • 6.00 miles
  • 08m 12s /Mi

2 small loops, around the block and down the alley to get the distance

brisk morning for a run.  and i waited until 7 instead of the usual 5:30.  good run.  felt sufficiently easy.  

the weekly rest day.  This weekend is now a stay home since Wilson's left arm is now sore to the point of no swimming for a few days.  two short runs this weekend and maybe some yard work

  • 1h 16m 35s
  • 8.63 miles
  • 08m 52s /Mi

hospital loop and alley lap

nice run this morning all things considered.  nice and chilly.  body was tired but once i got going i felt good.  tad slower than last week's run of the same target time, but that's fine.  Feel like i slept better last week than this week which may factor in to it.  

  • 35m

push ups w/ row x 10 w/ 25lb barbells
plank on exercise ball with shoulder rotation x 8
one legged squats x 15 each leg
bent arm pull downs 15 x 40lbs
one legged wood chops w/ 6lb medicine ball x 15 each leg
glute curls w/ exercise ball x 15
assisted pull ups 15 x 40lbs
bend and reach x 15 each leg
hip abductions 15 x 110lbs
internal shoulder rotation 15 x 10lbs
knee drops x 30
step ups 15 x each leg w/ 20lbs
external knee rotation 15 x 10lbs
leg lifts w/ 6lb medicine ball x 10
hip adductions 15 x 110lbs
shoulder adduction 15 x 10lbs
bird dogs x 30
one legged bridge 5 x 5 sec each leg

Sport #1
  • Elliptical Training
  • 05m

warm up before strength work

Sport #2
  • Rowing
  • 30m

5630 meters on flywheel

  • 57m 14s
  • 6.50 miles
  • 08m 48s /Mi

2 big loops

decent run. back to being cold again which is fine.  a bit tired, but that's fine as well.  tomorrow morning may be interesting depending upon how long the meet tonight takes.  10 teams are coming and given that it is the first meet of the season, it may take a while

  • 25m

bench press 10 x 115
hip raises x 12
squats 10 x 90lbs
assisted pull ups 15 x 40lbs
bird dogs x 20
calf raises 10 x 90 lbs
bent arm pull downs 15 x 40lbs
knee drop x 20
lunges x 20
internal shoulder rotation 12 x 10lbs
v-ups x 10
hip abductors 12 x 110lbs
external shoulder rotations 12 x 10lbs
parachutes 10 x 3 sec
hip adductors 12 x 110lbs
plank rotations on exercise ball x8 (change direction each time)
shoulder adduction 12 x 110lbs
full can 10 x 5lbs

Sport #1
  • Elliptical Training
  • 05m

warm up before strength work

Sport #2
  • Rowing
  • 05m 10s

1000 meters on fly wheel

decent morning.  not quite what i had in mind, but it will do.  Not a great night of sleep last night, so between that and the weekend's runs, i'm tired.  need to remember that if i'm going to use the rowing fly wheel to bring regular shoes and not the vibrams.  was planning on thirty minutes on the flywheel, but that didn't happen.  maybe Wednesday.

high school swimming season is officially on.  Officiating tonight and tomorrow.  The meet for Friday night got cancelled, but have a USA meet over the weekend.  December looks crazy, but not much is scheduled in January.  That is always subject to change.

spot's Training Log

 November 2014 
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23 24 25 26 27 28 29
  • November's totals
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