Sporadic moments of focus and purpose.

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El Cajon,CA 
Today
Sunny High 67FLow 58F
  • Temp: 65F
  • Hum: 44%
  • W: 7mph SSW
SATURDAY
Sunny
High 65F
Low 59F
SUNDAY
Sunny
High 65F
Low 55F
MONDAY
Sunny
High 66F
Low 53F
TUESDAY
Sunny
High 65F
Low 57F

April 16

Brick tonight after work and soccer practice.

April 15

Swim
  • 40m
  • 2500.00 yards
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • ABS - Knee Raise, Flat bench
    2
    20
    20
    0
    0
  • BACK - Hyperextensions
    2
    20
    20
    0
    0
  • BACK - Pulldowns - Wide Grip
    2
    15
    15
    8
    8
  • CHEST - Flat Bench Press
    2
    15
    15
    95
    95
  • LEGS - Leg Extensions
    1
    15
    15
    8
    8
  • LEGS - Leg Press
    2
    15
    15
    10
    10
  • LEGS - Lunges
    2
    30
    30
    30
    30
  • SHOULDERS - Alternate Standing DB Press
    2
    15
    15
    30
    30

Lift at break, swim sometime tonight. Hopefully I can get there before the pool closes.

Swim:
Warm Up: 300 (200 swim, 100 kick)
Main set:
10 x 200 at 1:45 pace, :15 rest
Cool Down: 200 kick

April 14

Run
  • 35m
  • 3.25 miles
  • -----
Bike
  • 45m
  • -----
  • -----

45 minutes at EA (HR 121-131)

Run Assesment:

Warm UP: 1 mile
2 miles at 9:10 pace- avg HR 147
Cool Down: .25 miles
Lauren was sick, so I kept Sean and Lauren home and we are just hanging out. I brought them with me to the track. Sean and Lauren were both ready to go after 1 lap, but then the soccer class started on the field and a fire truck full of firemen showed up to walk, so that kept both kids busy while I did my workout.
They were happy until the cool down, so I bailed on the remaining laps.

Bike tonight after Sheila gets home, I think

April 13

Swim
  • 40m
  • 2000.00 yards
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • ABS - Knee Raise, Flat bench
    2
    20
    20
    0
    0
  • BACK - Hyperextensions
    2
    20
    20
    0
    0
  • BACK - Pulldowns - Wide Grip
    2
    15
    15
    8
    8
  • CHEST - Flat Bench Press
    2
    15
    20
    95
    95
  • LEGS - Hamstring curl
    1
    20
    20
    3
    3
  • LEGS - Leg Extensions
    1
    20
    20
    8
    8
  • LEGS - Leg Press
    2
    20
    20
    10
    10
  • LEGS - Lunges
    2
    30
    30
    30
    30
  • SHOULDERS - Alternate Standing DB Press
    2
    15
    15
    30
    30
Swim:
Warm up 300 (swim, drill and pull)
4 x 400 with 2:00 rest between each set.
Odd swim, even pull
Cool Down 100 kick
This was too easy. I was going to swim longer but a guy showed up and asked if he could swim in my lane. I said "yes" then he brought his wife and another friend with him. I was at 1900 yards, so I didn't complain. I just finished my set and left. Next time I will have to do the coach swim, then add my own stuff just to kick this up a little...and ask how many people are in their party before I agree to let others swim :)

April 12

Run
  • 1h 11m 06s
  • 7.08 miles
  • 10m 02s /Mi

7 miles at E pace (10 min/mile)

I ate too much food today...ugh

April 11

Bike
  • 1h 52m 52s
  • 35.50 miles
  • 18.87 Mi/hr

35 miles at EA (120-131 HR)

Run
  • 19m 03s
  • 2.00 miles
  • 09m 31s /Mi

20 minutes at E pace (10 min/mile)

Swim
  • 10m
  • 250.00 yards
  • -----

Swim Buddying at tri club race

I decided to Swim Buddy at the club race, then ride after that. It was very cool as the club had Fiesta Island closed for the race, so I had the whole island to myself after eveyone was on the run. It was hard staying in the HR zone. I really had to work to keep it up there and I drifted back under when I lost focus.
The run was supposed to be a 20 minute run at 10 min/mile. I marked off 1 mile from my car and brought my GPS so I could track my pace, but it wasn't working, so I ran to the 1 mile mark and negative split my run by one minute on the way back. I did see a HR of 160! can you believe it?

April 10

Much needed rest day
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