Midland,TX 
Today
Light rain shower High 69FLow 52F
  • Temp: 58F
  • Hum: 90%
  • W: 4mph NE
SUNDAY
Sunny
High 68F
Low 39F
MONDAY
Sunny
High 58F
Low 41F
TUESDAY
Sunny
High 53F
Low 39F
WEDNESDAY
Sunny
High 62F
Low 39F
Strength
  • 15m

e-cises and a little bit of skiers edge

rest day, slept in till 7:30.    Needed it. 

Run
  • 40m
  • 3.50 miles
  • 11m 25s /Mi

run/walk. pleased with run pace mostly sub 10. Ran a little longer today. maybe averaged a 3:1

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    5
    5
  • ABS - Bicycles
    1
    10
    10
    5
    5
  • ABS - Crunches
    1
    60
    60
    5
    5
  • ABS - Crunches, Reverse
    1
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    70
    70
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    1
    1
    15
    15
  • CORE - Side Planks
    3
    10
    70
    0
    0
  • CORE - Superman
    1
    20
    20
    5
    5
  • CORE - Superman (FB)
    1
    30
    30
    0
    0

core + ecises

Bike
  • 20m
  • 5.00 miles
  • 15.00 Mi/hr

5 times hill repeats. short hill, loop around the block. Good work out. Two lights failed, one came back. ONe fell off bike and broke. Not a good day for headlights. Then when I got home the one that was failing decided it was going to work just fine. I left it on on the counter for three hours before it ran out of juice. ARG! I need it to work on the bike not on the counter.

36 degrees made for a chilly ride, perfect day for short hill repeats. I may do this quite a bit this winter. Staying out a short time, but having an intense power workout may be just the thing to help develop some speed for next season.

definitely anaerobic.

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    1
    20
    20
    5
    5
  • BACK - Bent-Arm Lat Pulldowns
    1
    20
    20
    170
    170
  • BACK - Incline Row
    1
    20
    20
    150
    150
  • BICEPS - DB Curls
    4
    10
    20
    15
    25
  • CHEST - Flat Bench - Machine
    1
    20
    20
    70
    70
  • CORE - Prone Planks
    1
    70
    70
    0
    0
  • CORE - Side Planks
    1
    85
    85
    0
    0
  • LEGS - Calf raise single leg standing
    1
    20
    20
    8
    8
  • 1
    20
    20
    40
    40
  • 1
    20
    20
    60
    60
  • 1
    12
    12
    0
    0
  • LEGS - Single leg raise front
    3
    20
    20
    5
    5
  • SHOULDERS - 1-Legged DB Side Raises
    1
    20
    20
    5
    5
  • TRICEPS - Machine Extensions
    1
    20
    20
    80
    80

Something like this. 40 minutes plus 10 min e-cises. Pushed weight up a little, and pushed the reps to maximum.

Run
  • 29m
  • 2.63 miles
  • 11m 01s /Mi

run walk. Felt pretty good max pace 7.33/mile happy about that. lots of sub 8.
cold morning. feet pretty numb, but nothing hurts. :-)

Strength
  • 30m

stretching and e-cises

Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    2
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    2
    20
    20
    170
    180
  • BACK - Incline Row
    2
    20
    20
    150
    170
  • BICEPS - DB Curls
    2
    20
    20
    15
    20
  • CHEST - Flat Bench - Machine
    2
    20
    20
    70
    90
  • CORE - Prone Planks
    1
    120
    120
    0
    0
  • CORE - Side Planks
    1
    85
    85
    0
    0
  • LEGS - Calf raise single leg standing
    2
    19
    20
    8
    15
  • 2
    20
    20
    40
    60
  • 2
    20
    20
    60
    80
  • 2
    18
    18
    5
    8
  • LEGS - Single leg raise front
    3
    20
    20
    5
    5
  • SHOULDERS - 1-Legged DB Side Raises
    2
    20
    20
    5
    8
  • TRICEPS - Machine Extensions
    1
    20
    20
    80
    80

didn't really feel like it but did it anyway. + ecises. Feet cramping.

goof off day.  Slept till 9:00.    Breakfast with girlfriend. :-)    Chores and stuff.  Got about an hour of work done.  Schedule for Taos ski school commitment put in.

jashac's Training Log


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