Back to Training! Finally! IMAZ '13 Here I Come!!

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Peoria,AZ 
Today
Sunny High 102FLow 81F
  • Temp: 85F
  • Hum: 10%
  • W: 12mph S
THURSDAY
Sunny
High 102F
Low 83F
FRIDAY
Sunny
High 102F
Low 70F
SATURDAY
Overcast
High 102F
Low 73F
SUNDAY
Sunny
High 102F
Low 71F

July 9

Bike
  • 1h 12m 21s
  • 18.76 miles
  • -----

Riding at the altitude here in Sedona and with the hills is a great workout.
Didn't push too hard just went for a ride - no HRM, no sprints, etc. just rode at a comfortable pace on the rolling hills.

Swim
  • 35m
  • 1645.92 meters
  • -----

WU: 2x50m; then 200m

MS: 300m swim; 500m pull; 300m swim

CD: 200m, then 2x100m real easy

July 8

Run
  • 57m 06s
  • 4.88 miles
  • 11m 42s /Mi

Easy run -- pretty warm during the afternoon for this run; adding that to the altitude and how hilly it is here in Sedona.

July 7

No workout today -- going on vacation tomorrow - lots to do to get ready!

July 6

Bike
  • 59m 25s
  • 17.86 miles
  • 18.03 Mi/hr

Nice easy ride -- no HRM just spinning on a flat course.

July 5

Run
  • 59m 36s
  • 5.50 miles
  • 10m 50s /Mi

Easy run

Swim
  • 45m
  • 1691.64 meters
  • -----

WU: 200

MS: 4x50 on 20" rest
3x200 Race Effort
200 easy
3x150 on 15" rest

CD: 200

July 4

IT'S A HOLIDAY -- DAY OFF

July 3

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Lateral pull-downs
    1
    15
    15
    60
    60
  • BACK - Pullovers
    1
    15
    15
    30
    30
  • BICEPS - Bent Bar Standing
    1
    15
    15
    40
    40
  • CHEST - Flat Bench Press
    1
    15
    15
    95
    95
  • LEGS - Hamstring curl
    1
    15
    15
    70
    70
  • LEGS - Leg Extensions
    1
    15
    15
    70
    70
  • LEGS - Leg Press
    1
    15
    15
    280
    280
  • LEGS - Lunges
    1
    15
    15
    30
    30
  • LEGS - Squats
    1
    15
    15
    185
    185
  • LEGS - Standing calf raises
    1
    15
    15
    40
    40
  • SHOULDERS - Side DB raise
    1
    15
    15
    15
    15
  • TRICEPS - Dumbell Kickbacks
    1
    15
    15
    15
    15

Added 10 minutes of Core

Still feeling the effects of that brutally hot ride on Saturday so I skipped the short ride this morning.  Back to full workouts tomorrow.

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SwmBkRn's Training Log


 July 2006 
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