bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 89FLow 75F
  • Temp: 84F
  • Hum: 75%
  • W: 4mph ENE
FRIDAY
Patchy rain nearby
High 87F
Low 75F
SATURDAY
Patchy rain nearby
High 87F
Low 76F
SUNDAY
Patchy rain nearby
High 87F
Low 76F
MONDAY
Sunny
High 96F
Low 76F

Monday - November 20

Swim
  • 31m 30s
  • 1500.00 yards
  • 02m 06s /100 yards

Lunchtime swim with Angel at the big pool.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    24
    24
    0
    0
  • BACK - Lateral pull-downs
    2
    0
    12
    0
    120
  • BACK - Seated row
    2
    12
    12
    120
    120
  • BICEPS - BB Preacher
    2
    12
    12
    50
    50
  • CHEST - Pec deck
    2
    12
    12
    80
    80
  • CHEST - Pushups
    1
    25
    25
    0
    0
  • CHEST - Seated Bench Press - Machine
    2
    12
    12
    180
    180
  • SHOULDERS - Shoulder Press - Machine
    2
    0
    12
    0
    100
  • TRICEPS - Pulley pushdown
    2
    0
    12
    0
    130
Sport
  • Elliptical Training
  • 45m

Sunday - November 19

Run
  • 3h 20m 50s
  • 22.00 miles
  • 09m 08s /Mi

More perfect long run conditions: temps down in the 30s to start, rising only to 53° by finish. Plenty of sunshine, more wind that I'd prefer, but got it done.

Saturday - November 18

Friday - November 17

Run
  • 50m
  • 5.17 miles
  • 09m 40s /Mi

Treadmill

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    24
    24
    0
    0
  • BACK - Lateral pull-downs
    2
    0
    12
    0
    120
  • BACK - Seated row
    2
    12
    12
    120
    120
  • BICEPS - BB Preacher
    2
    12
    12
    50
    50
  • CHEST - Pec deck
    2
    12
    12
    80
    80
  • CHEST - Pushups
    1
    30
    30
    0
    0
  • CHEST - Seated Bench Press - Machine
    2
    12
    12
    180
    180
  • SHOULDERS - Shoulder Press - Machine
    2
    0
    12
    0
    100
  • TRICEPS - Pulley pushdown
    2
    0
    12
    0
    130

Thursday - November 16

Run
  • 45m 13s
  • 5.50 miles
  • 08m 13s /Mi

Tempo run. Middle four miles at 7:45-7:55 pace

Wednesday - November 15

Run
  • 40m
  • 4.15 miles
  • 09m 38s /Mi

Ran on treadmill rather than doing the elliptical.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    24
    24
    0
    0
  • BACK - Lateral pull-downs
    2
    0
    12
    0
    120
  • BACK - Seated row
    2
    12
    12
    120
    120
  • BICEPS - BB Preacher
    2
    12
    12
    50
    50
  • CHEST - Pec deck
    2
    12
    12
    80
    80
  • CHEST - Pushups
    1
    30
    30
    0
    0
  • CHEST - Seated Bench Press - Machine
    2
    12
    12
    180
    180
  • SHOULDERS - Shoulder Press - Machine
    2
    0
    12
    0
    100
  • TRICEPS - Pulley pushdown
    2
    0
    12
    0
    130

Tuesday - November 14

Run
  • 50m
  • 5.43 miles
  • 09m 13s /Mi

Treadmill run because of the rain.

the bear's Training Log


 November 2006 
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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals