Midland,TX 
Today
Sunny High 83FLow 65F
  • Temp: 68F
  • Hum: 60%
  • W: 8mph ESE
WEDNESDAY
Moderate or heavy rain shower
High 72F
Low 61F
THURSDAY
Light drizzle
High 81F
Low 65F
FRIDAY
Sunny
High 86F
Low 70F
SATURDAY
Sunny
High 88F
Low 68F
Bike
  • 3h 35m 19s
  • 46.51 miles
  • 12.96 Mi/hr

Run
  • 2h 18m 47s
  • 8.20 miles
  • 16m 55s /Mi
Bike
  • 25m
  • 5.00 miles
  • 12.00 Mi/hr

commute to pool, office, home

Swim
  • 26m
  • 1312.34 yards
  • 01m 59s /100 yards

500 M continuous in 50M pool
200 drills
500 continuous


This was supposed to be a recovery week and it actually was.  The little commutes to pool and office pushed it up a bit, but they are very low intensity and short.  They do add up volume, but not in the workout sense.  Today's walk was a little long, but I felt really good and it was cool.  Ended up going a bit farther than I intended in any case.

Run
  • 09m 03s
  • 0.47 miles
  • 19m 16s /Mi
Bike #1
  • 5h 10m 40s
  • 76.41 miles
  • 14.76 Mi/hr
Bike #2
  • 11m 35s
  • 2.05 miles
  • 10.62 Mi/hr
Swim
  • 17m 36s
  • 656.17 yards
  • 02m 41s /100 yards

Pool set up with 50M lanes! Yay
200wu
4x50 drill
200

I quit because my hamstrings were starting to cramp. The cool water felt glorious!

Bike #3
  • 14m 38s
  • 2.21 miles
  • 9.06 Mi/hr

Run #1
  • 24m 56s
  • 1.28 miles
  • 19m 29s /Mi
Run #2
  • 47m 21s
  • 2.69 miles
  • 17m 36s /Mi

Walk to work and home

Run #1
  • 08m
  • 0.50 miles
  • 16m /Mi

walk to pool for Tri group practice

Swim
  • 22m 59s
  • 1050.00 yards
  • 02m 11s /100 yards

200 wu
5x50 drill
x
2x200
2x100

Run #2
  • 53m 08s
  • 3.34 miles
  • 15m 55s /Mi

Walk back to office from pool with a loop and a half at the parcourse park

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    0
    0
  • ABS - Bicycles
    1
    10
    10
    5
    5
  • ABS - Crunches
    2
    27
    60
    5
    10
  • CORE - Elbow Bridge (FB)
    1
    110
    110
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    10
    10
    0
    0
  • CORE - Side Planks
    3
    6
    70
    0
    0
  • CORE - Superman
    2
    20
    20
    5
    5
  • CORE - Superman (FB)
    2
    20
    20
    0
    0

a bit abbreviated but I don't remember exactly what I cut. Something like this


doing well for recovery week.  Have managed to keep mileage and intensity where it need to be for a recovery week.

tomorrow medium walk - perhaps walk to work and home

Saturday longish ride ~ 80 miles is my target.  no one interested in riding with me, but that's ok, then it will definitely be my pace.  :-)

Sunday long walk, targeting same as last week ~ 7 ish miles. or almost 2 hours.  I'll try to keep it in the 15 minute pace, which is remarkably tough to do.

 

Tri practice went well tonight.  I had 9 swimmers in the water.  My two most beginner swimmers appear to have dropped out.  The next two are making good progress.  everyone else is a matter of improving overall stroke then fitness and strength.  Hopefully they'll manage to find a pool they can use more than once a week.

Bike
  • 1h 22m 50s
  • 16.43 miles
  • 11.90 Mi/hr
Strength
  • 50m

  • 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 - 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

jashac's Training Log


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