bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Patchy rain nearby High 77FLow 56F
  • Temp: 70F
  • Hum: 69%
  • W: 7mph N
SATURDAY
Sunny
High 81F
Low 55F
SUNDAY
Sunny
High 83F
Low 61F
MONDAY
Sunny
High 76F
Low 61F
TUESDAY
Light rain shower
High 78F
Low 62F

Thursday - July 27

Bike
  • 1h 16m 37s
  • 21.74 miles
  • -----
Run
  • 53m 47s
  • 5.86 miles
  • 09m 11s /Mi

Aborted tempo run, too fast, too humid (90%), too little recovery. Supposed to be 6@3:30 w/2-min recovery. Going back to 3-min. recovery next week, moving to Nevada too.

Three intervals: 3:27, 3:29, 3:33, then blew up on the fourth (4:07). Jogged the rest of the way.

Swim
  • 38m 37s
  • 1800.00 yards
  • 02m 09s /100 yards

Tried not to touch the sides at the turanarounds, no extra breaths, etc. Went OK, so that's not it.

Wednesday - July 26

Bike
  • 52m 35s
  • 17.76 miles
  • 20.26 Mi/hr

Tempo Ride

4-mi WU, 17.9mph avg, AHR103
9.82 mi. tempo, 25 minutes, 23.5mph avg, AHR139
3.94 CD, 16.7 mph avg, AHR 115

Oh, and I got my Garmin back!

Swim
  • 33m 25s
  • 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

Tuesday - July 25

Run
  • 46m 58s
  • 5.50 miles
  • 08m 32s /Mi

Tempo run, 1-mi. wu, 3 miles @7:45-8:00 pace, 1.5-mi. CD.

Humid, drizzly

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

the bear's Training Log


 July 2006 
SunMonTueWedThuFriSat
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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