Strength
  • 1h 00m

15 Minute Warm-up and Cool Down. 20 Minutes of exercise performing various Crossfit exercise. Kept them short and easy, just wanting to work them back into my routine since hurting my back.
Push Ups - Air Squats - Lunges - 40lb Seated Press - Jumping Pull Ups - Back Extensions & Knees to Elbows

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.

Run
  • 29m 44s
  • 2.70 miles
  • 11m 01s /Mi

Third time off the Elliptical in a couple of months. The left calf feels OK. Maybe a little twitchy same as last week. Main Run 2.25 Miles in 25:01 or a 10:06 MPM \ Warmup and Cooldown .17 Miles in 2:20 or a 13:54

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 00m
  • 16.50 miles
  • 16.50 Mi/hr

60 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 4 Sets of 15:00.

Bike
  • 2h 01m 43s
  • 30.00 miles
  • 14.79 Mi/hr

Changed RPM's and Level to keep average speed around 15 mph. Rode 58 minutes on with 5:00 off for 2 hours.

Strength
  • 35m

15 Minute Warm-up and Cool Down. 20 Minutes of exercise performing various Crossfit exercise. Kept them short and easy, just wanting to work them back into my routine since hurting my back.
Push Ups - Air Squats - Lunges - 40lb Seated Press - Jumping Pull Ups - Back Extensions & Knees to Elbows

Bike
  • 2h 01m 46s
  • 30.00 miles
  • 14.78 Mi/hr

Changed RPM's and Level to keep average speed around 15 mph. Rode 58 minutes on with 5:00 off for 2 hours.

Strength
  • 35m

15 Minute Warm-up and Cool Down. 20 Minutes of exercise performing various Crossfit exercise. Kept them short and easy, just wanting to work them back into my routine since hurting my back.
Push Ups - Air Squats - Lunges - 40lb Seated Press - Jumping Pull Ups - Back Extensions & Knees to Elbows

Bike
  • 1h 58m 43s
  • 30.00 miles
  • 15.16 Mi/hr

Changed RPM's and Level to keep average speed around 15 mph. Rode 58 minutes on with 5:00 off for 2 hours.

Strength
  • 35m

15 Minute Warm-up and Cool Down. 20 Minutes of exercise performing various Crossfit exercise. Kept them short and easy, just wanting to work them back into my routine since hurting my back.
Push Ups - Air Squats - Lunges - 40lb Seated Press - Jumping Pull Ups - Back Extensions & Knees to Elbows

blg_blg's Training Log


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