I'm delusional

Saturday - February 22

Bike
  • 1h 25m
  • 25.00 miles
  • 17.65 Mi/hr

spin cycle
15 min wu including 5 min of one leg drill
2 x 12 min z4 w/ 4 min recovery
2 x 15 min 3 w/ 4 min recovery

Run
  • 15m
  • 1.84 miles
  • 08m 09s /Mi

brick runn
tread mill .5 incline
first half z1
second half z2

Saturday morning long ride w/ short brick run.  Wilson did this one with me.  he may have issues walking to morrow :)  Still getting his tail bone re-acclimated to the bike seat, so he did some standing during the ride.  heh.  

overall a good workout.

Friday - February 21

Swim
  • 35m 21s
  • 1500.00 yards
  • 02m 21s /100 yards

300 wu
500 kick w/ zoomers
500 pull w/ paddles
200 cd

Strength
  • 15m

plank w/ hip abductors x 10
pushups on bosu ball x 10
squats w/ 30lb dumbells x 10
leg lifts with 8 lb medicine ball x 10
incline pushups on bosu ball x 7
side step ups x 10 each leg
russian twist on exercise ball w/ 15lb medicne ball x 10
assisted pull ups w/30 lbs assist x 10
leg dips w/ 20 lb dumbell x 10 each leg

strength training prior to swimming.  good swim workout.  arms may not move tomorrow after all that.

Thursday - February 20

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

spin cycle
15 min wu including 5 minutes of one leg drill
5 x 4(30/30) w/ 2 min recovery between sets
remainder low z3 high z2

back at it.  i will repeat this week next week but decided to pick up on the proper day.  Had Wilson on the spin cycle for the first time in a while.  it is time for him to start getting ready for tri season.  he says he wants to race a sprint in April and then two olympics, one being the Outer Banks in September.  his big weakness is his bike.  his swim and run are in good shape.  I think the run will be excellent by April

Wednesday - February 19

Strength
  • 30m

some strength training this morning at the house.  thunderstorms abound so this made as much sense as anything

Tuesday - February 18

Monday - February 17

Sunday - February 16

spot's Training Log


 February 2014 
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