Olney,MD 
Today
Partly Cloudy High 41FLow 35F
  • Temp: 18F
  • Hum: 73%
  • W: 0mph N
MONDAY
Patchy rain nearby
High 46F
Low 14F
TUESDAY
Sunny
High 35F
Low 24F
WEDNESDAY
Partly Cloudy
High 46F
Low 33F
THURSDAY
Light snow
High 34F
Low 13F
Bike
  • 1h 00m 07s
  • 16.54 miles
  • 16.51 Mi/hr

5 min wu, then steady effort

Sport
  • Core Training
  • 16m

wow, I held the 2nd plank too! (but took a little rest on the 2nd flutter kicks and scissor kicks)

Watch this video and follow along:
NOTE: Do the video TWICE to make 12 minutes.
https://www.youtube.com/watch?v=Kbbcu2LvqcI
-------------------------------------
Leg lifts, flutter kicks, suitcase crunch, full situp's, double side leg lifts, mountain climbers, figure 8's, reverse crunches, plank (the hoola hip guy is weird - I know - plank as long as you can!).

Run
  • 31m 32s
  • 3.10 miles
  • 10m 10s /Mi

Make this a "go all day" run.

Swim
  • 31m 50s
  • 1600.00 yards
  • 01m 59s /100 yards

Pick your RI for this workout.
------
W/U - 200 easy: 3:45


  • 3x400 - pick an easy pace and stretch out and glide through your stroke.
    7:56/8:04/8:03

  • C/D - 200 easy: 4:00

    Run
    • 30m 55s
    • 3.10 miles
    • 09m 58s /Mi

    Make this a "go all day" run.

    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.

    Bike
    • 1h 00m 06s
    • 16.13 miles
    • 16.10 Mi/hr

    steady effort

    Sport
    • Core Training
    • 15m

    Watch this video and follow along:
    NOTE: Do the video TWICE to make 12 minutes.
    https://www.youtube.com/watch?v=Kbbcu2LvqcI
    -------------------------------------
    Leg lifts, flutter kicks, suitcase crunch, full situp's, double side leg lifts, mountain climbers, figure 8's, reverse crunches, plank (the hoola hip guy is weird - I know - plank as long as you can!).

    Swim
    • 33m 34s
    • 1700.00 yards
    • 01m 58s /100 yards

    Pick your RI between sets. This workout can be done with an easy to moderate pace. It is to promote blood flow through an easy workout.
    50: 0:53
    100: 1:55
    200: 3:56
    300: 5:57
    400: 8:05
    300: 6:06
    200: 4:00
    100: 1:48 (fast)
    50: 0:56

    HillSlugger's Training Log


     February 2015 
    SunMonTueWedThuFriSat
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    8 9 10 11 12 13 14
    15 16 17 18 19 20 21
    22 23 24 25 26 27 28
     
    Time
    Distance
    Time
    • January's totals
    • December's totals
    • 2015 totals
    • 2014 totals