Thursday - March 14

Run
  • 10m 07s
  • 1.00 miles
  • 10m 07s /Mi

I ran the Coax Lane route, twice.

Strength
  • 18m

  • 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
  • 2
    10
    10
    60
    60
  • LEGS - Leg Press Machine, Calf Press
    2
    10
    10
    225
    300
  • 2
    10
    10
    20
    20

Great workout. Next week I will increase the weight.

Sport
  • Stretching
  • 09m 03s
Outside temp.- 37°

    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
    • 3
      10
      10
      80
      80
    • 3
      10
      10
      80
      80
    • BICEPS - DB Preacher
      2
      10
      10
      70
      70
    • BICEPS - Pullups
      2
      3
      4
      0
      0
    • 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
      • 2
        10
        10
        60
        60
      • LEGS - Leg Press Machine, Calf Press
        2
        10
        10
        210
        210
      • 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
      • 3
        10
        10
        80
        80
      • 3
        10
        10
        80
        80
      • BICEPS - DB Preacher
        2
        10
        10
        70
        70
      • BICEPS - Pullups
        2
        2
        3
        0
        0
      • 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
      • 2
        10
        10
        60
        60
      • LEGS - Leg Press Machine, Calf Press
        2
        10
        10
        180
        180
      • 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)
      • 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.

      dmm312's Training Log


       March 2013 
      SunMonTueWedThuFriSat
            1 2
      3 4 5 6 7 8 9
      10 11 12 13 14 15 16
      17 18 19 20 21 22 23
      24 25 26 27 28 29 30
      31      
       

      Volume

      Time
      Distance

      Upcoming races

      • Girls on the run (Run)
        11/15/2014 Cincinnati , Ohio

      Totals

      • October's totals
      • September's totals
      • 2014 totals
      • 2013 totals