Olney,MD 
Today
Patchy rain nearby High 95FLow 67F
  • Temp: 82F
  • Hum: 70%
  • W: 4mph NW
FRIDAY
Sunny
High 89F
Low 69F
SATURDAY
Sunny
High 93F
Low 68F
SUNDAY
Sunny
High 93F
Low 68F
MONDAY
Sunny
High 92F
Low 72F
Run
  • 50m 14s
  • 5.05 miles
  • 09m 56s /Mi

Pick your pace and effort level on this one. Enjoy!

Sport
  • Core Training
  • 10m

Watch this video and follow along: https://www.youtube.com/watch?v=RpfNMbM7jIc
---------------------------
Flutterkick crunch, reclined rows, toe touch crunches, leg drops, side star dips, figure 4 leg raises, heel taps, plank dips, toe taps, hundreds

Bike
  • 1h 00m 01s
  • 14.32 miles
  • 14.32 Mi/hr

W/U - 15 mins easy
-------
Main Set for 35 minutes:
Ride a steady pace for 4 minutes (effort level 3 out of 10 - HR Zone 2), with 90-95 RPM. Then for 1 minute, do a high cadence spin up to 100+ cadence
-------
C/D - 10 mins, continue to pedal steady (effort level 3 out of 10 - HR Zone 2) with 90-100 cadence.

Swim
  • 39m 12s
  • 2000.00 yards
  • 01m 58s /100 yards

W/U- 100 swim, 100 kick, 100 pull, 100 swim
1:51/2:03/1:44/1:56
---------
200 - 100 easy/100 moderate (:15 RI): 3:49
300 - 100 easy/100 moderate/100 hard (:20 RI): 5:51
400 - 200 easy/100 moderate/100 hard (:20 RI): 7:52
500 - 200 easy/200 moderate/100 hard (:20 RI): 10:04
-------
C/D - 200 easy: 4:03

Strength
  • 10m

once through

Watch this video and follow along. https://www.youtube.com/watch?v=NDw5dxst_ls
-------------------------
Note: you will need dumbbells for this video.
-----------
Cross punch, bicep curl extensions, high/low extensions, raise combo, external shoulder rotations, rhomboid squeezes, double cross extension, plyometric push up

Bike
  • 1h 02m 57s
  • 18.07 miles
  • 17.22 Mi/hr

I started this ride with my head saying "just get it done", but my body soon said "we can do better", so I tried to get my mind out of the way and let my body do what it knows to do. Decent ride

Bike
  • 1h 32m 53s
  • 24.75 miles
  • 15.99 Mi/hr

head is still bothering me a bit, so today's ride was about a 70% effort; still, a decent ride.

Run
  • 27m 52s
  • 3.03 miles
  • 09m 12s /Mi

Run immediately after the bike. Aim for a 9:30 mm or faster.

summertime, and the running feels easy :)

Strength
  • 08m

Watch this video and follow along: https://www.youtube.com/watch?v=mGtd0xcJjqw
--------------------
Bicep curls, vertical raises, tricep extensions, reverse flys, bicep hammer curls, overhead lateral raises, skull crushers, rear delt raises.

Swim
  • 44m 16s
  • 2300.00 yards
  • 01m 55s /100 yards

nailed it!

Purpose: Work on racing speeds and finishing strong. You do not get a chance to really warm up during races so the warm up is very short. Then the main workout simulates how you should pace a race.
--------------
W/U: 200 easy: 4:00
-----
Main set- Repeat 2 times:

100 sprint (:30 RI)
1:44 / 1:45
.
150 (race pace minus 5 seconds) (So if you swim 2:00 per 100, swim the 100 with a 1:55 pace.) (:30 RI)
2:49 / 2:51
.
500 race pace (So if you swim 2:00 per 100, then swim 2:00 per 100 on the 500.) (:30 RI)
9:54 / 9:51
.
150 (build each 50 - slow to fast) (:30 RI)
2:56 / 2:55
.
100 sprint (should be the same pace as the first 100) 1:00 RI
1:46 / 1:47
-------------
C/D: 100 easy: 1:59

Sport
  • Core Training
  • 10m

Watch this video and follow along.
https://www.youtube.com/watch?v=Lum52iSR-Tg
-----------------------
In and outs, bicycles, frogs, crossed legs with a situp, scissors, heels to heaven, v-up w/roll up, oblique crunches, hand slides, side to side twist

HillSlugger's Training Log


 July 2015 
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Time
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Time
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