bearly training

The following equipment is nearing replacement:
Carencro,LA 

Monday - July 17

Bike
  • 1h 40m 26s
  • 30.21 miles
  • 18.05 Mi/hr

Sunday - July 16

Bike
  • 1h 02m 27s
  • 20.00 miles
  • 19.22 Mi/hr

Bike includes race (15 miles in 46:27) plus warmup (5 miles in 16 minutes).

Run
  • 29m 44s
  • 2.50 miles
  • 11m 54s /Mi
Swim
  • 15m 38s
  • 574.15 yards
  • 02m 43s /100 yards

Saturday - July 15

Bike
  • 2h 18m 37s
  • 40.21 miles
  • 17.40 Mi/hr

__________________________________________________________

Friday - July 14

Bike
  • 1h 44m 21s
  • 30.36 miles
  • 17.46 Mi/hr

__________________________________________________________

Swim
  • 33m 35s
  • 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
  • 40m

Thursday - July 13

Bike
  • 1h 09m 49s
  • 22.50 miles
  • 19.34 Mi/hr

Interval workout, planned 3-4 minutes hard, 2-3 minutes recovery, depending on road conditions and traffic:

Warm-up: 9.25 mile @ 32.01 (17.3mph)

Interval: 1.78mile @ 4:01 (26.3mph, AHR139)
Recovery: 0.83mile @ 3:01
(16.5mph)

Interval: 1.51mile @ 3:31 (25.6mph, AHR 144)
Recovery: 1.45mile @ 4.49
(18.0mph)

Interval: 1.56mile @ 4:01 (23.3mph, AHR138)
Recovery: 0.67mile @ 2:00
(19.9mph)

Interval: 1.66mile @ 4:02 (24.7mph, AHR 143)
Recovery: 1.00mile @ 3:13
(18.6mph)

Interval: 1.47mile @ 4.03 (21.7mph, AHR139)
Recovery: 1.33miles @5.01 (15.9mph)

Followed with one-mile run
___________________________________________

Run
  • 56m 02s
  • 6.50 miles
  • 08m 37s /Mi

Intervals 5X880@3:30-3:45

Warmup: 1 mile, 10:05, AHR 121

Interval: 880@3:30, AHR 149
Recovery: 880@4:54, AHR 135

Interval: 880@3:33, AHR 156
Recovery: 880@5:04, AHR 139

Interval: 880@3:30, AHR 154
Recovery: 880@5:07, AHR 143

Interval: 880@3:29, AHR 156
Recovery: 880@5:07, AHR 146

Interval: 880@3:48, AHR 159

There's a hill in the last interval, but I was tired as well.

Will probably shorten the recovery next week, maybe to 3-4 minutes instead of the full half mile.
----------
Ran another brick mile (7:50) in the evening after my bike ride.
__________________________________________________________

Swim
  • 36m 43s
  • 1800.00 yards
  • 02m 02s /100 yards

Lunchtime swim at the big pool.
__________________________________________________________

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.

 

the bear's Training Log


 July 2006 
SunMonTueWedThuFriSat
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30 31     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals