Bike
  • 15m
  • 3.25 miles
  • 13.00 Mi/hr

10:00 x 2 for 20:00 on the Lifecycle. Warmup and Cool down for weightlifting.

Strength
  • 32m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    3
    6
    8
    130
    170
  • GENERAL - Bench Pull Station
    3
    6
    8
    130
    170
  • GENERAL - Press Up Station
    3
    6
    8
    130
    170
  • GENERAL - Pull Down Station
    3
    6
    8
    190
    230

Bike
  • 1h 30m
  • 23.25 miles
  • 15.50 Mi/hr

90 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 16.0 mph ride. Performed Intervals at 1:00 on 1:00 off for 10:00 with 5:00 easy pedaling \ 2:00 on 1:00 off for 10:00 with 5:00 easy pedaling \ 3:00 on 1:00 off for 10:00 with 5:00 easy pedaling for a total of 6 Sets of 15:00.

Bike
  • 4h 00m
  • 50.00 miles
  • 12.50 Mi/hr

Performed a 50 mile loop starting at OMSI and heading north clockwse. Kelley Point Park to I 5 Bridge to 205 Bridge to I 205 Spring Water Corredor and then West to OMSI. Good weather and nice temperature made it a nice ride. Two Food\Beer stops because it was such a nice day. Could easily ride Monster Cookie at this point.

Strength
  • 32m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    8
    110
    230
  • GENERAL - Bench Pull Station
    7
    2
    12
    110
    230
  • GENERAL - Press Up Station
    7
    1
    8
    70
    130
  • GENERAL - Pull Down Station
    7
    1
    8
    170
    270

Run
  • 22m 30s
  • 1.84 miles
  • 12m 14s /Mi

22:30 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off. 5 Minute Warm up and Cooldown

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    4
    4
    8
    110
    170
  • GENERAL - Bench Pull Station
    4
    8
    12
    110
    170
  • GENERAL - Press Up Station
    4
    4
    8
    70
    100
  • GENERAL - Pull Down Station
    4
    4
    8
    170
    210

Bike
  • 20m
  • 4.33 miles
  • 13.00 Mi/hr

10:00 x 2 for 20:00 on the Lifecycle. Warmup and Cool down for weightlifting.

Run
  • 30m
  • 2.45 miles
  • 12m 16s /Mi

30 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off. 7.5 Minute Warm up and Cooldown

blg_blg's Training Log


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