I'm delusional

Monday - November 11

Bike
  • 1h 00m
  • 18.19 miles
  • 18.19 Mi/hr

life cycle at gym
15 min building up to z2
2 x 8 min z4/5 w/ 2 min recovery
remainder high z2

Strength
  • 20m

hip abductors w/ light pink band 2 x 15 each leg
push ups x 10
one leg bridge 3 x 15 sec each leg
vmo dips 10 each leg
back extensions x 10
one legged squats 10 each leg
stick crunch x 10
side step up 10 each leg
hip raises
assisted pull ups 10 @ 40 lbs
plank 30 sec
v-ups x 5

decent ride this morning at the gym.  have blood work tomorrow so swapping out Monday and Tuesday workouts.  Kept strength work on the correct day.  strength work is getting better but i'm a long way off looking coordinated doing the one leg squats. 

not sure what is up with the weight thing.  Did have some beer and wine this weekend and the stomach is a little wonky, but still that is a gain over night, so to speak.  didn't think i ate that badly this weekend

Sunday - November 10

Run
  • 47m 46s
  • 6.20 miles
  • 07m 42s /Mi

better run than it felt like during the intervals.  legs were tired from yesterday i guess.  heart rate isn't quite as high as it should be, but overall a good workout.

Saturday - November 9

Bike
  • 1h 59m 29s
  • 35.16 miles
  • 17.66 Mi/hr

30 min z2 w/ one legged drills (2 x 1 min per leg) thrown in (129)
2 x 6 min z5 w/ 2 min recovery (149)(147)
2 x 15 min z3 w/ 3 min recovery (140)(141)
remainder z2 (132)

Friday - November 8

Run
  • 47m 12s
  • 6.20 miles
  • 07m 36s /Mi

good run. felt good with no problems

Strength
  • 20m

hip abductors 10 each leg w/ light pink band
push ups x 10
one leg bridge 3 x 15 sec each leg
vmo dips 10 each leg
superman (back extensions) 10
one leg squats 10 each leg
stick crunch 10
side step ups 10 each leg
hip raises 10
exercises w/ 5 lb medicine ball:(each arm)
shrugs 10
full can 10
front straight arm raises 10
tricep extension 10

did the strength work before the run.  it borders on embarrassing how bad my balance is when doing these leg exercises.  it has become obvious to me how weak my core area is despite the ab work i have been doing.  it will be interesting to see how the three elements look/work come spring when i have been doing these for several months.  I also need to keep these exercises going during regular training

Thursday - November 7

Swim
  • 22m 15s
  • 1000.00 yards
  • 02m 14s /100 yards

Wednesday - November 6

Bike
  • 1h 00m
  • 17.40 miles
  • 17.40 Mi/hr

20 minutes z2
2 x 6 min z4-5 w/ 2min recovery
20 minutes z3
remainder z2

Strength
  • 20m

hip abductions 10 per leg
bridge 3 x 15 sec each leg
vmo dips (legs) 10 each leg
stick crunch 10
one leg squats 10 each leg
assisted pull ups 10 w/ 40lbs
side step ups 10 each leg
hip raises

strength work then stationary bike.  did not do the pushups because the left shoulder was unhappy.  still have a lot of work to do with vmo dips.

will swim after work

Tuesday - November 5

Run
  • 48m 31s
  • 6.20 miles
  • 07m 49s /Mi

spot's Training Log


 November 2013 
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