bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Patchy rain nearby High 92FLow 77F
  • Temp: 81F
  • Hum: 84%
  • W: 4mph SSW
TUESDAY
Moderate or heavy rain shower
High 89F
Low 71F
WEDNESDAY
Sunny
High 89F
Low 72F
THURSDAY
Light rain shower
High 91F
Low 68F
FRIDAY
Sunny
High 83F
Low 71F

Wednesday - July 19

Bike
  • 1h 04m 24s
  • 21.75 miles
  • 20.26 Mi/hr

Tempo ride

Warmup: 9miles in 28:32 (18.93mph, AHR113)

Tempo: 11.25 miles in 29:23 (22.97mph, AHR 140)

Cooldown: 1.5 miles in 5:48
__________________________________________________________

Swim
  • 34m 25s
  • 1500.00 yards
  • 02m 17s /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

Tuesday - July 18

Run
  • 48m 19s
  • 5.50 miles
  • 08m 47s /Mi

Tempo run

one mile WU

Three miles at pace 7:48, 8:08. 8:03

1-1/2 mile CD

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.
__________________________________________________________

the bear's Training Log


 July 2006 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals