Strength
  • 1h 00m

Cross Training: Push Ups 100 \ Air Squats 100 \ 18" Jumps 100 \ Lunges 100 \ Knees to Elbows 100 \ Back Extension 100 \ LifeCycle 20 minutes 5:00 x 4 Intervals spread between other tasks.

Bike
  • 30m
  • 8.50 miles
  • 17.00 Mi/hr

30Minutes on the Spin Cycle. WU 6:00 @ 85 avg HR \ Level III 10:00 @ 118 avg HR \ Level IV 10:00 @ 129 avg HR \ Level II 4:00 @ 116 avg HR

Run
  • 25m
  • 4.48 miles
  • 12m 16s /Mi

10:00 Warmup Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.1 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.3 @ 2.0% \ Spd 5.4 @ 1.5%
10:00 Zone 1 - 1:00 on 1:00 off - Spd 5.4 @ 5.0% \ Spd 3.0 @ 5.0%
9:00 Zone 2 - 2:00 on 1:00 off - Spd 5.4 @ 3.0% \ Spd 3.0 @ 3.0%
12:00 Zone 3 - 3:00 on 1:00 off- Spd 3.0 @ 3.0% \ Spd 5.3 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.1 @ 2.0%
10:00 Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.4 @ 1.5% \ Spd 5.3 @ 2.0% \Spd 5.2 @ 2.5% \ Spd 5.1 @ 3.0%

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    4
    8
    8
    130
    130
  • GENERAL - Bicep Station
    4
    8
    8
    70
    70
  • GENERAL - Leg Press
    4
    8
    8
    270
    270
  • GENERAL - Press Up Station
    4
    8
    8
    70
    70
  • GENERAL - Pull Down Station
    4
    8
    8
    170
    170
  • GENERAL - Tricep Station
    4
    8
    8
    70
    70

Knees to Elbows 8x8x9 \ Back Extensions 8x8x9 \ 10 Minute Warm up and Cool down.

Bike
  • 30m
  • 8.50 miles
  • 17.00 Mi/hr

30Minutes on the Spin Cycle. WU 6:00 @ 85 avg HR \ Level III 10:00 @ 118 avg HR \ Level IV 10:00 @ 129 avg HR \ Level II 4:00 @ 116 avg HR

Run
  • 25m
  • 4.48 miles
  • 12m 16s /Mi

10:00 Warmup Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.1 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.3 @ 2.0% \ Spd 5.4 @ 1.5%
10:00 Zone 1 - 1:00 on 1:00 off - Spd 5.4 @ 5.0% \ Spd 3.0 @ 5.0%
9:00 Zone 2 - 2:00 on 1:00 off - Spd 5.4 @ 3.0% \ Spd 3.0 @ 3.0%
12:00 Zone 3 - 3:00 on 1:00 off- Spd 3.0 @ 3.0% \ Spd 5.3 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.1 @ 2.0%
10:00 Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.4 @ 1.5% \ Spd 5.3 @ 2.0% \Spd 5.2 @ 2.5% \ Spd 5.1 @ 3.0%

Swim
  • 40m
  • 1600.00 meters
  • 02m 30s /100 meters

4:00 @ Z1 Crawl \ 12:00 @ Z3 Crawl \ 8:00 @ Z4 Crawl \ 12:00 @ Z2 Crawl with Fins \ 4:00 @ Z1 Crawl with out Fins.

Worked in Kickboard, Pull Bouy and 1 Arm Drills.

Run
  • 55m
  • 4.48 miles
  • 12m 16s /Mi

10:00 Warmup Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.1 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.3 @ 2.0% \ Spd 5.4 @ 1.5%
10:00 Zone 1 - 1:00 on 1:00 off - Spd 5.4 @ 5.0% \ Spd 3.0 @ 5.0%
9:00 Zone 2 - 2:00 on 1:00 off - Spd 5.4 @ 3.0% \ Spd 3.0 @ 3.0%
12:00 Zone 3 - 3:00 on 1:00 off- Spd 3.0 @ 3.0% \ Spd 5.3 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.1 @ 2.0%
10:00 Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.4 @ 1.5% \ Spd 5.3 @ 2.0% \Spd 5.2 @ 2.5% \ Spd 5.1 @ 3.0%

    blg_blg's Training Log


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