Screaming Turtle

Saturday - April 12

Bike
  • 21m
  • 6.00 miles
  • 17.14 Mi/hr

21:30 on the LifeCycle. 1 Minute Level 10 / 2 Minutes Level 15 x 7. Worked hard to keep Avg Heart Rate in the mid 130's

Run
  • 16m 30s
  • 1.50 miles
  • 11m /Mi

15:00 on the Treadmill. 1 Min 3.5%/3.0 - 1 Min 3.5%/4.5 - 1 Min 3.5%/6.0 x 5 for 15 Minutes at about 11:00 MPM Avg

Swim
  • 20m 48s
  • 800.00 meters
  • 02m 36s /100 meters

Swam the first 500M in 12:23 The next 300 was a mixture of Drills
Splits of 2:16/ 2:30/2:30/2:35/2:30 for the 500

Strength
  • 30m

1) Calistenics: 50 Pushup\50 Air Squats\50 Crunches

2) Worked 3 Stations on the Universal Stations. Warmed up with 8 Reps then add weight to get to Max 1 Rep. Arms Station Biceps = 155 lbs 4th Hole \ Bench Press Station = 210 lbs 5th Hole \ Shoulder Press Station= 150 lbs 3rd Hole

Avg HR 113/99

Friday - April 11

Thursday - April 10

Wednesday - April 9

Bike
  • 40m
  • 12.00 miles
  • 18.00 Mi/hr

45 Minutes on the LifeCycle. Changed RPM and Level to make 12 Miles in 40 Minutes. Average Heart Rates at 3 Mile Splits. 3 miles avg 124; 6 miles avg 127; 9 miles avg 135; 12 miles avg 136

Tuesday - April 8

Strength
  • 40m

Barbells and Stretching. 100 Push ups; 100 Air Squats; 100 Crunches

Monday - April 7

Run
  • 30m 32s
  • 3.10 miles
  • 09m 51s /Mi

Ran the HS Loop Upper loop splits of 11:15 & 11:05. Took 43 Seconds off last weeks run. Took 1 beat off my Average Heart Rate.

Sunday - April 6

blg_blg's Training Log


 April 2014 
SunMonTueWedThuFriSat
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