Wednesday - March 13

Swim
  • 05m 15s
  • -----
  • 02m 24s /100 yards

Back stroke- 2 laps
Freestyle- 2 laps
I did a lap of a stroke that I shall name the cross. It is lying on my back with my feet together and only using my arms to pull myself through the water.

Strength
  • 36m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    100
    100
  • ABS - Reverse Toe Touchs
    2
    20
    20
    0
    0
  • BACK - Back extensions
    3
    10
    10
    100
    100
  • BACK - Lateral pull-downs
    3
    10
    10
    80
    80
  • BACK - Seated row
    3
    10
    10
    80
    80
  • BICEPS - DB Preacher
    2
    10
    10
    70
    70
  • BICEPS - Pullups
    2
    3
    4
    0
    0
  • CHEST - Pushups
    2
    10
    10
    0
    0
  • CHEST - Vertical Chest
    2
    10
    10
    60
    60
  • CORE - Incline Press
    2
    10
    10
    60
    60
  • SHOULDERS - Machine Rear Delt Row
    3
    10
    10
    80
    80
  • TRICEPS - Overhead Press
    2
    10
    10
    60
    60
  • TRICEPS - V-Triceps Extension
    2
    10
    10
    70
    70

Good workout.

Sport
  • Stretching
  • 06m 40s

    Tuesday - March 12

    Run
    • 14m 04s
    • 1.49 miles
    • 09m 26s /Mi

    Run/walk. Mostly run. Good run, yet a little breezy.

    Strength
    • 17m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • LEGS - Clam Shells
      2
      30
      30
      0
      0
    • LEGS - Gluteal Kickbacks
      2
      30
      30
      0
      0
    • LEGS - Hamstring Curls (Cable)
      2
      10
      10
      50
      50
    • LEGS - Jump Rope
      2
      50
      50
      0
      0
    • LEGS - Leg Extensions
      2
      10
      10
      60
      60
    • LEGS - Leg Press Machine, Calf Press
      2
      10
      10
      210
      210
    • LEGS - Lunges
      2
      20
      20
      0
      0
    Sport
    • Stretching
    • 10m 11s
    Outside temp.- 44°

    Monday - March 11

    Swim
    • 05m 54s
    • 200.00 yards
    • 02m 57s /100 yards

    Back stroke- 2 laps
    Freestyle- 2 laps
    A good swim. I tried the "high elbow pull" that I read about in TRIATHLETE magazine.

    Strength
    • 32m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • ABS - Crunch machine
      3
      10
      10
      100
      100
    • ABS - Reverse Toe Touchs
      2
      20
      20
      0
      0
    • BACK - Back extensions
      3
      10
      10
      100
      100
    • BACK - Lateral pull-downs
      3
      10
      10
      80
      80
    • BACK - Seated row
      3
      10
      10
      80
      80
    • BICEPS - DB Preacher
      2
      10
      10
      70
      70
    • BICEPS - Pullups
      2
      2
      3
      0
      0
    • CHEST - Pushups
      2
      20
      20
      0
      0
    • CHEST - Vertical Chest
      2
      10
      10
      60
      60
    • CORE - Incline Press
      2
      10
      10
      60
      60
    • SHOULDERS - Machine Rear Delt Row
      3
      10
      10
      80
      80
    • TRICEPS - Overhead Press
      2
      10
      10
      60
      60
    • TRICEPS - V-Triceps Extension
      2
      10
      10
      70
      70

    Great workout. I should be ready to increase my weight from 60lbs. to 70 lbs, next week.

    Sport
    • Stretching
    • 06m 23s

    Sunday - March 10

    RESTED.

    Saturday - March 9

    Run
    • 13m 14s
    • 1.49 miles
    • 08m 53s /Mi

    Alternating run/walk. Ran for two minutes, jogged for 30 seconds, & walked for 30 seconds. Great run.

    Strength
    • 15m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • LEGS - Clam Shells
      2
      30
      30
      0
      0
    • LEGS - Gluteal Kickbacks
      2
      30
      30
      0
      0
    • LEGS - Hamstring Curls (Cable)
      2
      10
      10
      50
      50
    • LEGS - Jump Rope
      2
      50
      50
      0
      0
    • LEGS - Leg Extensions
      2
      10
      10
      60
      60
    • LEGS - Leg Press Machine, Calf Press
      2
      10
      10
      180
      180
    • LEGS - Lunges
      2
      10
      10
      20
      20

    I need to increase the weight on the leg press.

    Sport
    • Stretching
    • 14m
    Outside temp. - 58°

    Friday - March 8

    Strength
    • 14m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BICEPS - Machine Curls
      2
      10
      10
      40
      40
    • BICEPS - Pullups
      2
      3
      3
      0
      0
    • CHEST - Dual Axis Chest Press
      2
      10
      10
      60
      80
    • CORE - Pushups (FB)
      2
      20
      20
      0
      0
    • SHOULDERS - Shoulder Press - Machine
      2
      10
      10
      60
      60
    Sport
    • Stretching
    • 05m
    The fitness center and pool at Cinti. State was closed.  I had to exercise at the Lawrenceburg Community Center.

    Thursday - March 7

    Run
    • 14m 11s
    • 1.49 miles
    • 09m 31s /Mi

    Walk / run, mostly run, or jog. I could have run faster, if I ran before I ate. I ran 2.5 hours after dinner.

    Strength
    • 15m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • LEGS - Clam Shells
      2
      30
      30
      0
      0
    • LEGS - Gluteal Kickbacks
      2
      30
      30
      0
      0
    • LEGS - Hamstring Curls (Cable)
      2
      10
      10
      50
      50
    • LEGS - Jump Rope
      2
      50
      50
      0
      0
    • LEGS - Leg Extensions
      2
      10
      10
      60
      60
    • LEGS - Leg Press Machine, Calf Press
      2
      10
      10
      180
      180
    • LEGS - Lunges
      2
      10
      10
      20
      20
    Sport
    • Stretching
    • 06m 32s
    Outside temp. - 36°

    dmm312's Training Log


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