Three For Three

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June 9

Bike
  • 46m
  • 11.25 miles
  • 14.67 Mi/hr

To work and back

Bib numbers should be issued today.

June 8

Bike
  • 15m
  • 3.75 miles
  • 15.00 Mi/hr
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Long-Arm
    3
    15
    15
    10
    10
  • ABS - Jackknifes, Seated
    3
    15
    15
    0
    0
  • BACK - Bent-over DB row
    3
    10
    10
    30
    30
  • BACK - Pullups - Medium Grip, Pronated
    5
    2
    5
    0
    0
  • CORE - Hip lifts
    3
    20
    20
    0
    0
  • LEGS - Single Leg DB Squats
    3
    20
    20
    30
    30
  • SHOULDERS - Push Press
    3
    10
    10
    30
    30

                                         

Watch This Space For Scenes From IMCDA 2007

June 7

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr
Run
  • 56m 58s
  • 6.50 miles
  • 08m 45s /Mi

Taken with my Blackberry Pearl

June 6

Bike
  • 48m
  • 11.00 miles
  • 13.75 Mi/hr
Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Reverse
    1
    20
    20
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    20
    20
    0
    0
  • ABS - Obliques
    2
    20
    20
    0
    0
  • ABS - Scissor Kick
    1
    27
    27
    0
    0
  • ABS - Sit-Ups, Flat
    1
    20
    20
    0
    0
  • ABS - Sit-Ups, Flat
    1
    20
    20
    0
    0

In honor of thegomer dropping out of IMCDA to join the Navy and become a SEAL, I did part of the Devil's Ab Workout

I donned my LBS jersey for the crater picture.

June 5

I have arrived.

June 4

Bike
  • 50m
  • 11.00 miles
  • 13.20 Mi/hr

Still climbing at this point.

June 3

Swim
  • 32m
  • 1600.00 yards
  • 02m /100 yards

View of MSH western face. Still plenty of climbing to get there.

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IRONVIKING's Training Log


 June 2008 
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