Three For Three

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June 1

Swim
  • 14m 30s
  • 750.00 yards
  • 01m 55s /100 yards
Taper in sight! Long ride and ows planned for Sunday

May 31

Swim
  • 49m 30s
  • 2600.00 yards
  • 01m 54s /100 yards

I'm volunteering at the hospital today so that's why I did cycling yesterday. Swim after work and 50' run stuck in there somewhere.

OWS planned for this Sunday with a bike ride to and from lake (70 miles give or take.)

May 30

Bike
  • 30m
  • 7.50 miles
  • 15.00 Mi/hr
Run
  • 50m
  • 5.16 miles
  • 09m 41s /Mi
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    1
    200
    200
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • BACK - Pulldowns - Medium Grip
    1
    15
    15
    110
    110
  • BICEPS - DB Curls
    1
    15
    15
    25
    25
  • CHEST - Dips
    1
    15
    15
    150
    150
  • CORE - Elbow Bridge (FB)
    1
    200
    200
    0
    0
  • CORE - Medicine Ball Twist
    1
    30
    30
    0
    0
  • CORE - Pushups (FB)
    1
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - V-Ups (FB)
    1
    15
    15
    0
    0
  • LEGS - Leg Press
    1
    15
    15
    150
    150
  • LEGS - Seated Calf Press
    1
    15
    15
    150
    150
  • SHOULDERS - Shrugs DB
    1
    15
    15
    15
    15
  • SHOULDERS - Side DB raise
    1
    15
    15
    15
    15
  • SHOULDERS - Standing DB Press
    1
    15
    15
    25
    25
I'm protecting my sunburned bod so I rode the trainer and used a treadmill. Boring but painless:)

May 29

Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr
Swim
  • 1h 13m
  • 3700.00 yards
  • 01m 58s /100 yards
Swim was interrupted by the swim club. Major sunburn caused me to ride the trainer indoors. Right wrist and ankle hurt, and left knee. Other then that I'm peachy!

May 28

Bike
  • 54m
  • 13.00 miles
  • 14.44 Mi/hr
Run
  • 2h 30m
  • 16.35 miles
  • 09m 10s /Mi
I just need to get through this week and then the TAPER begins.

May 27

Run
  • 20m 45s
  • 2.25 miles
  • 09m 13s /Mi
Swim
  • 52m
  • 2750.00 yards
  • 01m 53s /100 yards
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    30
    30
    0
    0
  • ABS - Advanced Obliques
    1
    15
    15
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches (FB)
    2
    25
    25
    0
    0
  • ABS - Crunches, Lying Oblique
    1
    30
    30
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    15
    15
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    12
    12
    0
    0
  • CORE - Pikes
    1
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Roll Out and In (FB)
    1
    10
    10
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0
Fooled around at my LBS and had to scramble to the pool. I swam until it closed but didn't get to finish my swim.

May 26

Bike
  • 7h 08m
  • 102.00 miles
  • 14.30 Mi/hr
Run
  • 14m
  • 1.50 miles
  • 09m 19s /Mi
Call me a centurian! A sore one at that. The run was just to make sure I could do it. I pulled up when my knee started to ache.

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IRONVIKING's Training Log


 June 2007 
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