I will show you fear in a handful of dust

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March 8

Pretty sure the next 2 days will be off days. I have the Coaching Clinic both days and then I have to pack and leave Sunday afternoon (right after the clinic) to head to North Carolina for a week. Guess who got 1st Place in the indoor tri and $100 in random shit gift cards... THIS GUY!!!!!! I pretty much dominated and afterwards the coordinator told me I could no longer win these.

March 7

Swim
  • 44m 15s
  • 2500.00 yards
  • 01m 46s /100 yards

2500 continuous... felt pretty crappy, hands cramped up. Some day's it's there and some day's it's not... today was a not day.

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    35
    35
    0
    0
  • ABS - Crunches
    1
    35
    35
    0
    0
  • ABS - Crunches, Knee Up
    1
    35
    35
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • ABS - Obliques
    2
    35
    35
    0
    0
  • BACK - Pulldowns - Wide Grip
    2
    12
    12
    80
    80
  • BICEPS - DB Curls Alternating
    2
    12
    12
    20
    20
  • CHEST - Flat Dumbell Press
    2
    12
    12
    40
    40
  • CORE - Elbow Bridge (FB)
    1
    35
    35
    0
    0
  • CORE - Half Up Twists
    1
    35
    35
    0
    0
  • CORE - Heel Touches
    1
    35
    35
    0
    0
  • CORE - Hip lifts
    1
    35
    35
    0
    0
  • CORE - Side Planks
    2
    35
    35
    0
    0
  • CORE - Superman
    1
    35
    35
    0
    0
  • LEGS - Hip abductor
    2
    12
    12
    70
    70
  • LEGS - Hip adductor
    2
    12
    12
    70
    70
  • LEGS - Seated Reverse Calf Raises
    2
    50
    50
    0
    0
  • LEGS - Standing calf raises
    2
    12
    12
    120
    120
  • LEGS - Walking Lunges
    2
    12
    12
    20
    20
  • SHOULDERS - Bent-over raise
    2
    12
    12
    20
    20
  • SHOULDERS - Military DB
    2
    12
    12
    25
    25
  • SHOULDERS - Rotator Cuff - Front
    2
    12
    12
    10
    10
  • TRICEPS - Dips
    2
    15
    15
    0
    0
  • TRICEPS - Overhead Cable Extensions
    2
    12
    12
    80
    80

swim/lift/abs

USA Cycling Level 2 Coaching Clinic this weekend at my school!! Couldn't pass this up. Hopefully we'll get out by 6-ish so I can get in a swim/lift session tonight.

March 6

Swim
  • 1h 00m 49s
  • 3000.00 yards
  • 02m 01s /100 yards

Warm Up
400 swim
300 kick w/fins
300 pull

Main Set, 3x through
50 - 25fly/25back
50 - 25back/25breast
50 - 25breast/25free
50 - 25free/25fly
200 Free
2x100 IM
:15RI after the 50's, :20RI after the 200 and 100's.

Cool Down
200

Bike
  • 1h 56m 13s
  • 31.02 miles
  • 16.01 Mi/hr

Pretty much the same ride as Tuesday. It's pretty sweet getting in 3 hours of training before your first class.

On a sad note one of my tubes gave out, I think I broke the pump input part... very technical terms here.

Happy Note, I got a V-Mail when I got home saying my 3 containers of Carbo-Pro came in!!!

Run
  • 2h 42m 40s
  • 18.00 miles
  • 09m 02s /Mi

Pretty good running today.

On a sad note I lost my gel flask!!! I had it at mile 15 but when I got back to my car it wasn't on my fuel belt anymore! I had no energy to backtrack and try to find this thing in the dark.

Ok so I'm going to try waking up early today and getting in the pool between 6-615am. Then rock around a 2 hour bike ride all before class at 1130... wish me luck. Because then I've got an 18 mile run starting at 4pm.

March 5

Swim
  • 06m 30s
  • 450.00 yards
  • 01m 26s /100 yards

GET SOME!!!

Bike
  • 07m 12s
  • 4.00 miles
  • 33.33 Mi/hr

HAHAHAHA ok this was on a spin bike that gages distance by Cadence, so I (along with everyone else) was spinning with no tension at 120 RPM's PLUS!! the machine starts blinking at 120, and it was blinking the whole time for me.

Run
  • 11m 40s
  • 2.00 miles
  • 05m 49s /Mi

1st mile - 5:37
2nd mile - 6:03

started out too fast and almost threw up halfway mile 2

Race day, GET SOME!!!!! My start time is 4pm, which is nice because I have to get to class by 530. Class was canned so I hung around and chatted it up.

March 4

Run
  • 48m 03s
  • 6.00 miles
  • 08m /Mi

AM run after class, HRM was acting up so I just took it off and ran solo. Kept it around 8min pace and would drop it to sub 6 pace for :30 at the top of each mile.

Bike
  • 1h 59m 46s
  • 31.10 miles
  • 15.58 Mi/hr

Weather.com said there was 100% chance of rain all day, well look who found 2 hours that it wasn't... THIS GUY!!!

Relaxed riding, small ring into the headwind, big ring with the tailwind. Rode mostly on my hood's and it was a lot of fun!

Swim
  • 12m 40s
  • 600.00 yards
  • 02m 06s /100 yards

Planned on going a lot longer, perhaps 2000. But I got delayed with a few emails and talking to some people pool side. Along with having a meeting at 6pm.

200 swim
200 kick w/fins
200 pull

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    35
    35
    0
    0
  • ABS - Crunches
    1
    35
    35
    0
    0
  • ABS - Crunches, Knee Up
    1
    35
    35
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • ABS - Obliques
    2
    35
    35
    0
    0
  • BACK - Incline Row
    2
    12
    12
    70
    70
  • BACK - Pulldowns - Wide Grip
    2
    12
    12
    80
    80
  • BICEPS - DB Curls Alternating
    2
    12
    12
    20
    20
  • CHEST - Flat Dumbell Press
    2
    12
    12
    40
    40
  • CORE - Elbow Bridge (FB)
    1
    35
    35
    0
    0
  • CORE - Half Up Twists
    1
    35
    35
    0
    0
  • CORE - Heel Touches
    1
    35
    35
    0
    0
  • CORE - Hip lifts
    1
    35
    35
    0
    0
  • CORE - Side Planks
    2
    35
    35
    0
    0
  • CORE - Superman
    1
    35
    35
    0
    0
  • LEGS - Hip abductor
    2
    12
    12
    70
    70
  • LEGS - Hip adductor
    2
    12
    12
    70
    70
  • LEGS - Leg Press
    2
    12
    12
    270
    270
  • LEGS - Seated Reverse Calf Raises
    2
    50
    50
    0
    0
  • LEGS - Standing calf raises
    2
    12
    12
    120
    120
  • SHOULDERS - Bent-over raise
    2
    12
    12
    20
    20
  • SHOULDERS - Military DB
    2
    12
    12
    25
    25
  • SHOULDERS - Rotator Cuff - Front
    2
    12
    12
    10
    10
  • TRICEPS - Dips
    2
    15
    15
    0
    0
  • TRICEPS - Pulley pushdown
    2
    12
    12
    30
    30

Run/abs/weights/bike/swim.

March 3

Being a Runner for ESPN again for our home basketball game tonight, 9am-10pm is how long the gig last. So it'll be an off day today as I study for 2 exams I have before Thursday Weekly Scale Readout: Weight: 147.8 Body Fat: 8.3% Water %: 61 Muscle Weight: 128.8 Physical Condition: 5 Cals burned at Rest: 1794 Metabolism Age: 12 Bone weight: 6.8 Visceral Fat: 1

March 2

Bike #1
  • 30m
  • 6.00 miles
  • 12.00 Mi/hr

20min warm up on the trainer pre TT.

Also a 1-2 mile cool down for after the TT

Bike #2
  • 50m 51s
  • 17.50 miles
  • 20.64 Mi/hr

TT race:
After an alright warm up I took to the course. It was rolling hills with some good flat straights. I took 3rd place in the CAT D guys. I tried to catch one last kid in the final 500 yards in a sprint but fell just short, but I did get my HR up to 181 which is high!!

Sport
  • Bowling
  • 2h 30m

We lost in 3 games, it was an epic battle but we fell apart in the end.

Navy Race: 17.5 mile Individual TT Weekly Totals: Swim - 3 sessions - 3:57:47 - 11,700 yards Bike - 4 sessions - 4:01:41 - 66.23 miles Run - 3 sessions - 5:27:22 - 33 miles Core/strength - 2 sessions - 1:35 Total Time: 15:01:50

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Shanks' Training Log


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