Strength
  • 1h 30m

50 Box Jump, 24 inch box \ 50 Jumping Pull-Ups \ 50 Knees to Elbows \ 50 Back Extensions \ 50 Kettlebell Swings \ 50 Walking Lunge \ 50 Push Press, 45 pounds \ 50 Burpees \ Rowing Station 5:00 \ Elliptical 5:00 \ LifeCycle 5:00

Bike
  • 40m
  • 11.30 miles
  • 17.00 Mi/hr

40 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run
  • 20m
  • 1.63 miles
  • 12m 16s /Mi

20 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, Situated run in between two 20 minute bike legs

Bike
  • 40m
  • 11.30 miles
  • 17.00 Mi/hr

40 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run
  • 20m
  • 1.63 miles
  • 12m 16s /Mi

20 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, Situated run in between two 20 minute bike legs

Swim
  • 40m
  • 1800.00 meters
  • 02m 13s /100 meters

1600 Meter Swim with Fins \ 400 (1)8:45 \ 400 (2)8:41 \ 400 (3)8:49 \ 400(4)8:45

Sport
  • Yoga
  • 20m

Basketball Drills

Strength
  • 1h 10m

50 Box Jump, 24 inch box \ 50 Jumping Pull-Ups \ 50 Knees to Elbows \ 50 Back Extensions \ 50 Kettlebell Swings \ 50 Walking Lunge \ 50 Push Press, 45 pounds \ 50 Burpees \ Rowing Station 5:00 \ Elliptical 5:00 \ LifeCycle 5:00

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


 November 2014 
SunMonTueWedThuFriSat
       1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30      
 
Time
Distance
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals