The Journey is the Destination

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The following equipment is nearing replacement:

December 20

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Lateral pull-downs
    2
    15
    15
    70
    80
  • BACK - Seated row
    2
    15
    15
    80
    95
  • BICEPS - Bent Bar Standing
    2
    15
    15
    45
    55
  • CHEST - Flat Bench Press
    2
    15
    15
    70
    80
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • SHOULDERS - Machine Military Press
    2
    10
    12
    70
    80

MT Phase

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3

December 19

Swim
  • 30m
  • 1200.00 meters
  • -----

WU
300
4x100 25 rt, 25 lt, 25 ctch up, 25 swim

Main Set
4x100 :20RI

CD
100

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3

December 18

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Lateral pull-downs
    2
    15
    15
    70
    80
  • BACK - Seated row
    2
    15
    15
    80
    95
  • BICEPS - Bent Bar Standing
    2
    15
    15
    45
    55
  • CHEST - Flat Bench Press
    2
    15
    15
    70
    80
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0
  • SHOULDERS - Machine Military Press
    2
    15
    15
    70
    70
  • TRICEPS - Skull crushers
    2
    15
    15
    30
    40

AA phase

Sport
  • Stretching
  • 10m

Foam Roller

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

December 17

Bike
  • 50m 18s
  • 13.20 miles
  • 15.75 Mi/hr

Easy ride. This was my first ride since IMFL. It was nice to be back on my bike. But boy was it windy - 20 mph gusting to 30.

Rode my bike for the first time since IMFL.  As I was getting it ready to ride, I noticed my bike computer needed to be cleared.  It still had 112 miles and 5:59:00 in the memory.  I was kind of sad to have to clear out those numbers.  5:59 was my ride time.  My actual bike time was 6:06.  I had 7 minutes of stops for peeing and special needs.  That's not too bad considering the amount of time the bike leg takes.

My wife continues to be interested in racing.  Today she said she would run the run leg of a tri relay team.  Any ladies out there want to be part of a sprint tri realy team at the Playtri festival? 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 3

December 16

Sport #1
  • Stretching
  • 10m

Yoga with Michele and then 10 minutes of foam roller.

Sport #2
  • Yoga
  • 1h 00m

Yoga with Michele and then 10 minutes of foam roller.

  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 3 Overall Workout: 4

December 15

December 14

Sport #1
  • Stretching
  • 10m

20 minutes of yoga felt really good. My legs have recovered. All soreness is gone.

I've started using a foam roller for massage/stretching. Boy does that hurt on the IT band. I'm hoping that using the foam roller will eliminate the tightness I have in my left hip flexor and glut.

Sport #2
  • Yoga
  • 20m

20 minutes of yoga felt really good. My legs have recovered. All soreness is gone.

I've started using a foam roller for massage/stretching. Boy does that hurt on the IT band. I'm hoping that using the foam roller will eliminate the tightness I have in my left hip flexor and glut.

  • Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3
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zia_cyclist's Training Log


 December 2006 
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