Sporadic moments of focus and purpose.

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El Cajon,CA

Today

Sunny High 66FLow 58F

Temp: 66F
Hum: 60%
W: 9mph WSW

FRIDAY

Sunny
High 65F
Low 59F

SATURDAY

Sunny
High 66F
Low 54F

SUNDAY

Sunny
High 67F
Low 52F

MONDAY

Partly Cloudy
High 67F
Low 55F

inspire me (1)

June 17

Swim

1h 00m
2800.00 yards
-----

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups (FB)
1
12
12
0
0
CORE - Elbow Bridge (FB)
1
0
0
0
0
CORE - Side Planks
2
0
0
0
0
LEGS - Hamstring curl
1
12
12
0
0
LEGS - Hip Swing
1
12
12
0
0
LEGS - Lunges, Side
1
24
24
0
0
LEGS - Single Leg Squats
1
24
24
0
0
LEGS - Vertical Jumps
1
12
12
0
0
SHOULDERS - Face Pulls
1
24
24
0
0
TRICEPS - Bench Dips
1
7
7
0
0

I think I tweaked my knee yesterday. It could be from running on that uneven road on Sunday, mashing too hard on the bike in the wrong gear or it's time to change out my shoes. Since I bought a few pairs of shoes a couple of months ago, I think I will start there. We'll see how my Tursday run goes...

Swim after work and soccer tonight.

Swim:
warm up:
400 as (300 swim, 100 kick)
Main set:
2 x (50-75-100-150-250-150-100-75-50)
Cool down:
400 swim/ kick

inspire me (0)

June 16

Bike

1h 51m
33.00 miles
17.84 Mi/hr

1:50 at EA

Run

20m 01s
2.10 miles
09m 31s /Mi

20 minutes at MAF

Good workout after work. Lots of people at the lake lately. Hopefully when it starts getting hot here, people will stay away.

inspire me (2)

June 15

Swim

1h 30m
3700.00 yards
-----

Strength

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
8
8
11
11
CHEST - Flat Bench Press
2
8
8
135
135
LEGS - Leg Extensions
1
8
8
8
8
LEGS - Leg Press
2
8
8
15
15
LEGS - Lunges
2
16
16
70
70
SHOULDERS - Alternate Standing DB Press
2
4
8
70
70

Swim:

warm up: 300 drills
main set: 4 x 15 minutes
with 50 kick between each set
no cool down (too many people, too few lanes. I just wanted outta there)

inspire me (1)

June 14

Run

2h 21m 22s
15.00 miles
09m 25s /Mi

9:1 run/ walk at low MAF

I feel better today than yesterday afternoon. I finally stopped sneezing.
Tough run. Mentally and a little physically. I am stoked that even with a 9:1 ratio, I was still sub 10 minute mile. The run was a 1 mile uphill, 1 mile downhill repeat.
1. 9:23 151
2. 8:43 133
3. 9:17 144
4. 9:00 139
5. 9:28 146
6. 9:25 139
7. 9:45 147
8. 9:29 139
9. 9:49 147
10. 9:36 140
11. 9:42 152
12. 9:31 145
13. 9:59 152
14. 9:44 146
15. 8:26 152

inspire me (1)

June 13

Bike

4h 08m 33s
72.00 miles
17.38 Mi/hr

33 miles (1:56 HR 109)
7:03 (refill bottles, etc)
39 Miles (2:12 HR 127)

Swim

45m
-----
-----

Continuous at the pool with a wetsuit.

Good ride. My coworker showed up, and he is always saying that I just loaf around the lake. I knew he was trying to catch me, so I didn't let him. He looked beat when I finally left the lake

Swim at the pool. It was supposed to be an open water swim before the ride, but there is no way to do this early enough and still finish the ride in any decent amount of time, so I went to the pool. Tried on the wetsuit and just swam easy. For the last 10 minutes, I practiced a 180 degree turn in the lane (similar to swimming around the buoys at the lake in Virginia.

I think a Carne Asada Burrito + rice and beans is the perfect 4:1 carb to protein recovery food...at least that is what I just told myself

After I swam, I couldn't stop sneezing. I took a butt load of Nyquil, but couldn't fall asleep or stop the snot. I feel like crap.