bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 68FLow 47F
  • Temp: 61F
  • Hum: 48%
  • W: 0mph SE
THURSDAY
Overcast
High 73F
Low 59F
FRIDAY
Patchy rain nearby
High 80F
Low 62F
SATURDAY
Light rain shower
High 80F
Low 60F
SUNDAY
Sunny
High 76F
Low 66F

Monday - July 24

Bike
  • 1h 15m 57s
  • 22.88 miles
  • 18.08 Mi/hr

Picked it up at the end to beat the rain.

Sunday - July 23

Bike
  • 1h 43m 16s
  • 30.21 miles
  • 17.55 Mi/hr

Suntan ride. Clouds cleared. air actually felt drier than this morning.

Run
  • 1h 56m 48s
  • 12.50 miles
  • 09m 20s /Mi

Morning run, humid, cloudy, kept the temp down a little.

Saturday - July 22

Bike
  • 3h 11m
  • 57.90 miles
  • 18.19 Mi/hr

Rode to Lake Fausse Point SP, met Angel and kids there. Rented a boat, paddled to the lake and did a little OWS.
__________________________________________________________

Swim
  • 20m
  • 880.00 yards
  • 02m 16s /100 yards

Distance approximated, OWS in Lake Fausse Point SP. Water was HOT!
__________________________________________________________

Friday - July 21

Bike
  • 1h 04m 23s
  • 21.75 miles
  • 20.27 Mi/hr

Intervals

6X3:00 at 150bpm with 2:00 recovery
__________________________________________________________

Run
  • 16m 53s
  • 2.00 miles
  • 08m 26s /Mi

Brick/H&H Acclimation Run after Bike
__________________________________________________________

Swim
  • 34m 34s
  • 1500.00 yards
  • 02m 18s /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 20

Run
  • 48m 06s
  • 5.50 miles
  • 08m 45s /Mi

Intrvals
5X800@3:30 with 800 recoveries

Man, I miss my Forerunner!
__________________________________________________________

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

Lunchtime swim at the big pool, time approximate as I forgot my stop watch.
__________________________________________________________

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

the bear's Training Log


 July 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

  • August's totals
  • July's totals
  • 2012 totals
  • 2011 totals