bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Partly Cloudy High 94FLow 70F
  • Temp: 88F
  • Hum: 49%
  • W: 8mph NE
WEDNESDAY
Sunny
High 95F
Low 70F
THURSDAY
Sunny
High 89F
Low 73F
FRIDAY
Patchy rain nearby
High 86F
Low 73F
SATURDAY
Light rain shower
High 92F
Low 73F

Wednesday - July 12

Bike
  • 1h 49m 18s
  • 30.32 miles
  • 16.64 Mi/hr

__________________________________________________________

Swim
  • 31m 57s
  • 1500.00 yards
  • 02m 08s /100 yards

2X750 with bathroom break in between
__________________________________________________________

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    21
    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

Circuit training

Sport
  • Elliptical Training
  • 45m

Tuesday - July 11

Bike
  • 18m 17s
  • 25.18 miles
  • 19.30 Mi/hr

Includes warm-up before and after plus:

10-mile Time Trial in 24:14 (24.76mph). Second place overall.

Run
  • 46m 12s
  • 5.50 miles
  • 08m 24s /Mi

Morning tempo run:
Mile 1, 9:53, AHR 116 (warmup)
Mile 2, 7:55, AHR 139
Mile 3, 8:00, AHR 147
Mile 4, 8:01, AHR 151
Mile 5, 7.56, AHR 154
Mile 5.5, 4.26, AHR 146 (cooldown)

4.0 miles at tempo pace.

 

Monday - July 10

Bike
  • 1h 45m 45s
  • 30.36 miles
  • 17.23 Mi/hr

__________________________________________________________

Swim
  • 35m 28s
  • 1500.00 yards
  • 02m 22s /100 yards

Continuous.
__________________________________________________________

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    21
    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

Circuit training

Sport
  • Elliptical Training
  • 40m

Sunday - July 9

Bike
  • 1h 45m 38s
  • 30.45 miles
  • 17.30 Mi/hr

Very low intensity

Run
  • 1h 53m 46s
  • 12.50 miles
  • 09m 06s /Mi

Damn it's hot. Had to head straight to the shower as I was puddling on the kitchen floor after this run.

Saturday - July 8

Bike
  • 2h 57m 45s
  • 53.09 miles
  • 17.92 Mi/hr

Friday - July 7

Bike
  • 1h 27m 41s
  • 28.97 miles
  • 19.82 Mi/hr

Interval workout, planned 3 minutes hard, 3 minutes recovery. More like fartlek due to road conditions and traffic:

Warm-up: 15.08 mile @ 48:01 (18.8mph)

Interval: 1.24mile @ 3:01 (24.5mph)
Recovery: 0.93mile @ 3:01
(18.4mph)

Interval: 1.14mile @ 3:01 (22.5mph)
Recovery: 0.99mile @ 3.01
(19.7mph)

Interval: 1.24mile @ 3:01 (24.6mph)
Recovery: 1.28mile @ 4:00
(19.2mph)

Interval: 1.89mile @ 4:03 (25.0mph)
Recovery: 0.88mile @ 3:01
(17.4mph)

Interval: 1.26mile @ 3:05 (24.5mph)

Recovery: 0.91miles @3:00 (18.1mph)

Interval: 1.19mile @ 3:03 (23.2mph)
Cooldown: 1.13mile @ 4:07 (16.5mph)

Followed with half-mile run
___________________________________________

Run
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Brick run
___________________________________________

Swim
  • 33m 36s
  • 1500.00 yards
  • 02m 14s /100 yards

Continuous.
__________________________________________________________

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    21
    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

Circuit training

Sport
  • Elliptical Training
  • 45m

Thursday - July 6

Run
  • 48m 57s
  • 5.50 miles
  • 08m 54s /Mi

Intervals



__________________________________________________________

Swim
  • 40m
  • 1800.00 yards
  • 02m 13s /100 yards

Longest continuous crawl swim (no stopping, no switching strokes) to date. Time approximate 'cause I forgot my sports watch.
__________________________________________________________

the bear's Training Log


 July 2006 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals