Screaming Turtle

Saturday - September 20

Friday - September 19

Thursday - September 18

Run
  • 1h 10m
  • 5.71 miles
  • 12m 16s /Mi

15:00 Warm up 5:00x3 3%@3.0 3%@5.1 2.5%@5.2 2.0%@5.3 1.5%@5.4
5:00x3 3%@3.0 3%@5.1 2.5%@5.2 2.0%@5.3 1.5%@5.4
10x1 5%@5.2 On 5%@3.0 Off
3x3 1.5@3.0 1.5@5.3 2@5.2 2.5@5.1 3.0@5.0
15:00 Cool down 5:00x3 3%@3.0 3%@5.1 2.5%@5.2 2.0%@5.3 1.5%@5.4

Wednesday - September 17

Bike
  • 20m
  • 4.67 miles
  • 14.00 Mi/hr
Strength
  • 1h 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    4
    8
    8
    150
    150
  • GENERAL - Bicep Station
    4
    8
    8
    90
    90
  • GENERAL - Leg Press
    4
    8
    8
    290
    290
  • GENERAL - Press Up Station
    4
    8
    8
    90
    90
  • GENERAL - Pull Down Station
    4
    8
    8
    210
    210
  • GENERAL - Tricep Station
    4
    8
    8
    90
    90

Back Extensions 50 Reps 9, 8 , 8 Recovery 9, 8 , 8 \ Knees to Elbows 50 Reps 9, 8 , 8 Recovery 9, 8 , 8 \ Stretching and Cardio 15

Tuesday - September 16

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 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

Monday - September 15

Sunday - September 14

Swim
  • 35m 15s
  • 1600.00 meters
  • 02m 12s /100 meters

4x400m @35:15 with 1 minute recovery. Splits in 8:56 \ 8:45 \ 8:43 \ 8:51

blg_blg's Training Log


 September 2014 
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  • September's totals
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