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View albumA New Beginning is to come!
January 4
January 3
- 19m 24s
- 2.00 miles
- 09m 42s /Mi
Quick run on the threadmill after the swim to make sure I got some running in. Felt good, and just pushed a descent tempo for good pace.
- 1h 15m
- 5030.62 yards
- -----
Warm-Up
500 Easy Free
400 Kick
500 Pull
400 Swim Drill
Main Set
4 X 500's Desc1-2 Rest:15s
5 x 100 IM's Rest:15sec
8 x 25's Apnea Int: 45s
Cool Down
100 Swim
Swim workout went pretty good this morning. Just pushed the tempo. Went in early instead of Masters since wife has her 30th B-Day today. Good workout.
- 40m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches3252500
- ABS - Flutter Kicks3505000
- ABS - Scissor Kick3505000
- CORE - Back Extensions (FB)3252500
- CORE - Crunches, Twisting Ball325251010
- CORE - Medicine Ball Twist325251010
- LEGS - Step Ups3252500
Short core workout after all training at the gym, and all felt really good. Will work and concentrate on core this year to help me with swimming, cycling and running.
- Stretching
- 15m
Well, today is my wife's B-Day, and she's 30 today. Gosh I feel old, as I will be 38 later this month. Ouch. Just did a good swim this morning, and a quick run after the swim. All workouts felt good, and starting to feel better at each workouts.
Keep it up tri-kids, you are all doing well.
January 2
- 1h 40m
- 35.52 miles
- 21.31 Mi/hr
Computrainer session, and felt pretty had over all. Pace was intense. Session was as follow:
15 min AET1 warm-up, then 10 x [5min Hard Tempo Z3, 2min recovery], 10 min cool down.
Session was good with good hydration. Just working on tempo with Zone 3 HR.
- 1h 10m
- 4155.73 yards
- -----
Warm-Up
300 Swim
300 Kick
300 Pull
300 swim Drill
8 x 50's (F/B) Int. 1:00
Main Set
10 x 200's Tempo Int. 2:45
Warm Down
8 x 25's Int. :45 Apnea
Good swim workout, and was able to work the pace nicely. Felt good, and actually worked the tempo really nicely.
It's Friday, and doing good. Got an awesome swim done this morning, and felt really good.
You all have a great weekend kids. All training went well today. keep it up try kids.
- Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7
January 1
HAPPY NEW YEARS ALL! May 2009 be fullfilled with your all dreams!
Time to get training for this new year! I have a long year and lots of goals to achieve!
December 31
- 1h 00m
- 3390.20 yards
- -----
Warm-Up
300 Easy Free
300 Kick
6 x 50 Drill/Choice R:10sec
Main Set
15 x 100 Tempo Int. 1:40
500 Pull
Warm Down
200 Easy/Moderate cool down
Swim workout this morning felt a little better than the other, and starting to get the feel of the water. I'm happy with it for not just getting wet again.
- Stretching
- 15m
HAPPY NEW YEAR Tri Kids!!
Good morning! Felling pretty good with yesterday's training and this morning. I think we are on a good track for this season so far. Just need to stay focus and get the cash for all my races that I want to do this year.
Keep it up all, this is the last day for 2008, and very much looking forward to a new season for 2009. Happy training folks, and keep up the awesome jobs. I can't wait to see how well some of you will all be doing this next season. Cheers!
I was going to do a bike session tonight, but ended going back to the pool to coach the wife with her swim session, then we headed to dinner and had some awsome Sushi that I just love, and relaxing with wife and dogs at the house for New Years Night.
You all have a Happy New Year!!
- Health data: Sleep: 5 Stress: 3 Soreness: 5 Fatigue: 4 Hours slept: 5
December 30
- 30m 12s
- 3.04 miles
- 09m 55s /Mi
Started with a 1 mile warm-up run at easy pace, then did 1 x 2:00 Interval, 1 x 2:30 Interval & 1 x 3:00 Aerobic Interval all with a total of 7 Gentle pickups and finished it with 1 mile easy recovery run. Felt OK, not the best, but then havn't been running for a long time. Just staying focus to stay on track with this weeks training. Just time to rehab and get body back in the groove after a month off.
It appears that I can't find my polar HR watch, and just can't remember what I may of done with it. Right now, just training with perceived exaustion for all training sessions. Will have to figure somethin soon before the season gets too far into it.
- 1h 00m
See exercises below in main body. Waiting on BT to update those in the selection to place it here. Most not in rosters.
Weight Training exercises. All exercises are 55% of 1RM. All have 3 sets and each with 20 reps in it. All those excersises where avquired from the new Trithlete Strength Training Book that just came out.
1)Chest Training: a) Dumbbell Handle Push-up3 x 20 reps, b) Dumbbell Incline Press 3 x 20 reps @ 40 lbs, c) Protraction 3 x 20 reps @ 50 lbs, d) Twisting Punch 3 x 20 reps @ 40 lbs
2) Triceps Training: a) Tubing Stroke 3 x 20 reps, b) Tubing Kickback 3 x 20 reps, c) Seated Dips 3 x 20 reps, d) Triceps Pushdown 3 x 20 reps @ 40 lbs
3) Shoulder Training: a) Dumbbell Shoulder Press on Ball 3 x 20 reps @ 30 lbs, b) Shoulder Dips 3 x 20 reps, c) Tubing Row 3 x 20 reps, d) Lateral Raises 3 x 20 reps @ 25 lbs
4) Abs Training: a) Combination Crunch on the Ball 3 x 20reps, b) Russian Ball Twist 3 x 20 reps, c) Moguls 3 x 20 reps, d) Diagonal Wood Chop 3 x 20 reps, e) Twisting Punch 3 x 20 reps
That's about it for the weight training. Hopefully they will update the info soon so that it can be reflected in the proper place.
Training today was good overall, and I am happy with it. Run was a little painful, but happy with it.
Happy training all, and T-2 until new Years. Good by 2008, and welcome 2009.
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.5
December 29
Good morning all!!
Today is a recovery day for me, and well looked for. My body feels a little sore, but mostly exausted from the training, so will recover today with some healthy food, and then resume training tomorow morning. I have cut my swimming to just 3 days a week for the next 6 month instead of 4-5 days a week. Will examine how that affects me in CA on April 4th, and re-assess my training. Just going with something completely different this time, and see how this first quarter will go. As they say, its all about learning and figuring ourselves as we grow in the sport.
Happy training all, and have a great day and a wonderfull week.
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7
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This was a real early morning ride, and it was cold. The termomether read 37'F at the house, and away from the wind. Winds were between 35 to 50 mph so you know what that makes that wind chill factor to be. COLD!! There was 4 of us on this ride, and rode outside. Mostly all headwind, and just a sort of tail wind on one section of the ride. Wind was side way/frontward. Very challenging, very coooollld! but we did it, and finished it. You should try it.
Great run and was done in the outdoors of the Cold Vegas weather. Temp was around 42'F and windy. Was able to perform it without any hydration for as cold as the weather was. Distance was roughed out as I maped it on google earth when I got back to the house. Just walked on the way out of the neiborhood with the wife, then she sent me on my way to do a good solid run as this was her first one in a long time. Felt good, and happy about it. I did not walk a single session later on my run course and was happy. Woohoo! That is one happy run for me.
Will update the rest of the data later tonight with the wife. Just got too much stuff to finish right now.
Hope you are all having a great weekend. I have to update Fri/Sat and Sun still. Cheers!
Got everything caught up, and all workouts are up and posted for this week.
Hope you all had a good weekend, since I know I did. Cheers, and you all have a great week.