Screaming Turtle

Tuesday - July 22

Monday - July 21

Bike
  • 38m
  • 10.36 miles
  • 16.35 Mi/hr

19:00 x 2 mixed with 9:00 x 2. Rode Level 10 first split and Level 11 2nd split.

Run
  • 18m
  • 1.71 miles
  • 10m 30s /Mi

9:00 x 2 mixed with 18:00 x 2 . Increased the Incline and Speeds between 2nd and 1st splits.

Strength
  • 24m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    8
    100
    160
  • GENERAL - Pull Down Station
    7
    1
    8
    235
    295
  • GENERAL - Tricep Station
    7
    1
    8
    100
    160

Spent 8 minutes per Station for 3 Stations.

Sunday - July 20

Swim
  • 40m
  • 1400.00 meters
  • 02m 51s /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.

Saturday - July 19

Strength
  • 48m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    8
    100
    160
  • GENERAL - Bicep Station
    7
    1
    8
    100
    160
  • GENERAL - Pull Down Station
    7
    1
    8
    235
    295
  • GENERAL - Pull Up Simulator
    6
    6
    10
    100
    100
  • GENERAL - Squats
    4
    90
    90
    8
    8
  • GENERAL - Tricep Station
    7
    1
    8
    100
    160

Spent 8 minutes per Station for 6 Stations.

Friday - July 18

Run
  • 50m
  • 4.76 miles
  • 10m 30s /Mi

50 minute treadmill run: 5:00 0% @ Spd 4.5 Avg HR 130 \ 15:00 1% @ Spd 4.8 Avg HR 138 \ 10:00 1% @ Spd 5.1 Avg HR 142 \ 15:00 0% @ Spd 4.8 Avg HR 137 \ 5:00 0% @ Spd 4.5 Avg HR 133

Thursday - July 17

Wednesday - July 16

Bike
  • 1h 00m
  • 16.36 miles
  • 16.36 Mi/hr

60 Minutes on the Spin Cycle. WU 6:00 @ 85 avg HR \ Level III 18:00 @ 118 avg HR \ Level IV 12:00 @ 129 avg HR \ Level II 18:00 @ 116 avg HR \ CD 6:00 @ 105 avg HR

blg_blg's Training Log


 July 2014 
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  • July's totals
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  • 2014 totals
  • 2013 totals