Saturday - March 16

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Clam Shells
    2
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    2
    0
    0
    0
    0
  • LEGS - Hamstring Curls (Cable)
    2
    10
    10
    50
    50
  • LEGS - Jump Rope
    1
    0
    0
    0
    0
  • LEGS - Leg Extensions
    2
    10
    10
    60
    60
  • LEGS - Leg Press Machine, Calf Press
    2
    10
    10
    300
    300
  • LEGS - Lunges
    2
    10
    10
    20
    20
Sport #1
  • Hiking
  • 4h 00m
Sport #2
  • Stretching
  • -----
I went to the Lawrenceburg Community Center and returned home at 3:30.  At  that time Grandma had dinner ready.  By the time came around to resume exercising and running, I was too tired.

Friday - March 15

Swim
  • 04m 16s
  • 175.00 yards
  • 02m 26s /100 yards

Backstroke- 2 laps
Freestyle- 1.5 laps
I could not finish the lap.

Strength
  • 30m

  • 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
    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 need to stay at same weight, next week.

Sport
  • Stretching
  • 07m

    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
    • LEGS - Leg Extensions
      2
      10
      10
      60
      60
    • LEGS - Leg Press Machine, Calf Press
      2
      10
      10
      225
      300
    • LEGS - Lunges
      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
      • 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.

        dmm312's Training Log


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