bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 89FLow 75F
  • Temp: 84F
  • Hum: 72%
  • W: 9mph W
FRIDAY
Sunny
High 87F
Low 76F
SATURDAY
Patchy rain nearby
High 87F
Low 76F
SUNDAY
Patchy rain nearby
High 87F
Low 76F
MONDAY
Sunny
High 92F
Low 76F

Monday - July 3

Bike
  • 1h 39m 54s
  • 30.36 miles
  • 18.23 Mi/hr
Swim
  • 35m 44s
  • 1500.00 yards
  • 02m 23s /100 yards

Slow Monday.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    21
    21
    0
    0
  • CHEST - Pushups
    2
    25
    25
    0
    0

Running late, so I skipped the weights

Sport
  • Elliptical Training
  • 45m

Sunday - July 2

Run
  • 1h 21m 25s
  • 9.00 miles
  • 09m 03s /Mi

Family reunion weekend.

Run around the perimeter of Morgan City: V2 to lake, levee to riverfront to RR Avenue and back to hotel.

On RR, there was a lady lying in her front yard, weakly calling for help. Caught her out the corner of my eye, otherwise would not have seen or heard her. She had fallen down the stairs coming out of her house and hurt herself, pretty sure she broke her leg. I knocked on the window to wake her husband, he came out and helped her up and was going to bring her to the hospital, so I got back to the run.

Saturday - July 1

Bike
  • 3h 04m 35s
  • 53.04 miles
  • 17.24 Mi/hr

Very low intensity, recovery ride.

Friday - June 30

Bike
  • 46m 48s
  • 16.07 miles
  • 20.60 Mi/hr

Interval workout, 3 minutes hard, 3 minutes recovery:

Warm-up: 3.86 mile @ 13:13 (17.5mph)

Interval:1.25mile @ 3:05 (24.2mph)
Recovery:1.04mile @ 3:08

Interval:1.29mile @ 3:04 (25.2mph)
Recovery:0.94mile @ 3.00

Interval:1.35mile @ 3:07 (26.0mph)
Recovery:1.03mile @ 3:03

Interval:1.28mile @ 3:01 (25.4mph)
Recovery:1.21mile @ 3:36

Interval:1.39mile @ 3:18 (25.2mph)
Cooldown: 1.42miles @5:08

Followed with two-mile run

Run
  • 16m 01s
  • 2.00 miles
  • 08m 01s /Mi

Brick run after bike

Swim
  • 34m 22s
  • 1500.00 yards
  • 02m 17s /100 yards

Continuous.

Yep folks, lookie there. 16K yds. this month for the non-swimmer. Will increase that by as much as 50% next month.

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 - June 29

Run
  • 48m
  • 5.50 miles
  • 08m 44s /Mi

Morning Interval Workout
4X880 w/880 recovery

Warm-up: 1 mile @ 9:55
Interval:0.5mile @ 3:17
Recovery:0.5mile @ 4:55
Interval:0.5mile @ 3:18
Recovery:0.5mile @ 5:06
Interval:0.5mile @ 3:25
Recovery:0.5mile @ 5:12
Interval:0.5mile @ 3:25
Cooldown: 1 mile @10:08

Used the Garmin, pre-programmed the workout on Training Assistant and downloaded it to the unit, worked great!

Swim
  • 32m 21s
  • 1500.00 yards
  • 02m 10s /100 yards

Lunchtime (YEAH! I'm hardcore!)swim at the big pool with mama bear. Longest consecutive swim in a year, going is a lot easier in a 25-yarder.

mama bear said the folks in the other lane were admiring my, uh, stroke.

Wednesday - June 28

Swim
  • 34m 07s
  • 1500.00 yards
  • 02m 16s /100 yards

2 X 750 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
  • 1h 30m

Did my usual 45 minutes in the morning, then another 45 minutes in the evening to kill some time before my banquet.

Tuesday - June 27

Bike
  • 58m 01s
  • 18.63 miles
  • 19.27 Mi/hr

Tempo ride:

12:31 warm-up, 3.7 miles

30-minute tempo ride, 11.46 miles, 22.9 mph, AHR 147bpm

15:30 cool down ~ 3.4 mile

Run
  • 45m 33s
  • 5.50 miles
  • 08m 17s /Mi

Morning tempo run. Battery is dead on the Garmin, so no HR info.:
Mile 1, 9:39 (warmup)
Mile 2, 7:52
Mile 3, 7:48
Mile 4, 7:51
Mile 5, 7.55
Mile 5.5, 4.29 (cooldown)

Pretty consistent times for going by "feel." Nice and cool and dry out there this morning.

 

the bear's Training Log


 July 2006 
SunMonTueWedThuFriSat
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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