Olney,MD 
Today
Partly Cloudy High 58FLow 41F
  • Temp: 55F
  • Hum: 54%
  • W: 6mph NNW
FRIDAY
Sunny
High 59F
Low 41F
SATURDAY
Light drizzle
High 52F
Low 36F
SUNDAY
Sunny
High 47F
Low 33F
MONDAY
Partly Cloudy
High 57F
Low 41F

Thursday - October 30

Wednesday - October 29

Swim
  • 38m 25s
  • 2000.00 yards
  • 01m 55s /100 yards

W/U: 300 swim/100 kick: 5:45/2:15
6x50 (25 free/25 non-free) (:15 RI) (300)
1:00/1:23/1:01/1:02/1:02/0:59
did the 2nd backstroke, the others breast stroke
------------------
4x100 pull - moderate to fast (:30 RI)
1:43/1:43/1:45/1:46
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6x50 swim - moderate to fast (:20 RI)
0:52/0:54/0:55/0:55/0:55/0:54
got really fatigued during these
-------
2x150 pull - moderate to fast (:30 RI)
2:44/2:46
-------
C/D - 300 easy: 6:08

Tuesday - October 28

Strength
  • 12m

no equip upper body workout

Follow this video:
https://www.youtube.com/watch?v=CRGrcSDhynQ
NOTE: Add weights in your hands as needed to make some of the exercises more challenging.
-----------------------
Upper facing plank with lifts and dips, rolling side planks, reclined rhomboid squeezes, walkdown planks and slaps, side push up's, arm circles, push up's, tricep dips, pike push up's.

Sport
  • Core Training
  • 08m

crunchless abs

Follow this video and do all the exercises with her: http://www.youtube.com/watch?v=Z0J28DCkB-I
--------------------
T-Stabilization, Bicycle Crunch, High Plank + Knee Circle, Rotation + Extension, Circle Crunch, Plank Extensions, Mini Flutterkick, Reclined Oblique Twist

Monday - October 27

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.

Sport
  • Core Training
  • 08m

Follow this video and do all the exercises with her: http://www.youtube.com/watch?v=Z0J28DCkB-I
--------------------
T-Stabilization, Bicycle Crunch, High Plank + Knee Circle, Rotation + Extension, Circle Crunch, Plank Extensions, Mini Flutterkick, Reclined Oblique Twist

Sunday - October 26

Run
  • 21m 32s
  • 2.00 miles
  • 10m 46s /Mi

Saturday - October 25

Bike
  • 1h 40m 35s
  • 25.23 miles
  • 15.05 Mi/hr

headwind first 10 miles and last 3 miles

first ride with the Garneau road shoes

Friday - October 24

Swim
  • 39m 58s
  • 2000.00 yards
  • 02m /100 yards

felt like I should have had more speed from my RPE

1x400: 7:59
2x300: 6:09/6:05
3x200: 4:08/3:59/3:55
4x100: 2:02/1:58/1:53/1:49

HillSlugger's Training Log


 October 2014 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals