bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Overcast High 90FLow 76F
  • Temp: 84F
  • Hum: 75%
  • W: 4mph WSW
SATURDAY
Sunny
High 92F
Low 77F
SUNDAY
Patchy rain nearby
High 91F
Low 78F
MONDAY
Partly Cloudy
High 99F
Low 78F
TUESDAY
Patchy rain nearby
High 93F
Low 74F

Wednesday - December 6

Run
  • 40m
  • 4.21 miles
  • 09m 30s /Mi

Treadmill, 2.5% grade.

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 - December 5

Run
  • 31m 43s
  • 3.80 miles
  • 08m 21s /Mi

Tempo run, middle 2.5 @ ~7:50 pace.

Cold, 28°, tights and gloves, took about two miles to get warm.

Monday - December 4

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
Sport
  • Elliptical Training
  • 40m

Sunday - December 3

Run
  • 1h 06m 44s
  • 8.25 miles
  • 08m 05s /Mi

Pace run to drive away the pre-marathon taper blues.

Saturday - December 2

Friday - December 1

Run
  • 50m
  • 5.26 miles
  • 09m 31s /Mi

Treadmill run.

Swim
  • 24m 36s
  • 1200.00 yards
  • 02m 03s /100 yards

Lunchtime swim, went to Red's with coworkers.

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 30

Run
  • 51m 58s
  • 5.50 miles
  • 09m 27s /Mi

Supposed to be a tempo run, but it was drizzling and muggy, plus I didn't want to put forth the effort. Oh well, supposed to be in taper anyway...

the bear's Training Log


 December 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
31      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals