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View albumA New Beginning is to come!
January 6
January 5
- Stretching
- 10m
Stretch the legs this morning as they felt a little tight from yesterday's run.
Good morning tri-kids, and hope you all had a great weekend.
Great job all on the training, and keep it up. You are all going to have an excellent racing season, and please stay injury free and healthy.
Oh yes, I just wanted to say that one of my new goals is to eat better, and to keep track of my nutrition in the nutrition log section of my logs.
Today is a recovery day, as with every Monday's for this first half of the season. So will enjoy my legs to recover. Cheers!
Well, the day is over, and my legs feel better now. Also spent the evening coaching at the pool my wife and one of her friends. They both did very well in the water, and had a great swim workout.
- Calories: 2096 From fat:467.79 (50.56g, 22.32%), From Carbs:1220.1 (296.71g, 58.21%), Protein:408.11 (99.25g, 19.47%)
- Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7
January 4
- 1h 48m 12s
- 30.12 miles
- 16.73 Mi/hr
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.
- 48m 13s
- 4.64 miles
- 10m 24s /Mi
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.
- Stretching
- 20m
10 min before and after run this afternoon. Felt good to stretch. Hips flexors were getting a little tight after the run.
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.
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
Short stretching before and after the run/core session. Felt good as usual.
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
Did 15min stretching before going into the pool, as my upper body felt tight. Just making sure that my shoulders stay loose.
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
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Overall, the run felt pretty good. The temp was warmer, but cold enough that I still had my Christmas gift jacket, gloves and beanie hat to keep me warm. Pace felt slow, and had some minor un-comfort at the beginning of the run, but got into it, and it felt better as it went. Overall, very happy since this is my second run this year that I did not walk a single step, so pushing everything through as I should be. Woohoo!
As most of my exercises are not listed above for me to select, please see notes at the bottom for my training session.
Short stretching session this morning on the legs. They are still a little sore from Sundays run that I did.
Happy Tuesday all, and get out there, and start training. This is only the 6th day of January, so no time to slack tri-kids!
All right, I would have to say that I love "Loop'd Network", they provide some awesome access to look for Sponsors. I just got approved with Hypoxico as another sponsor for 2009. And I can get all their products for over 50% off, which is pretty sweet in itself. Looking forward on working with them. Thank you Hypoxico for your support.
Well, catch you all in a little, got to go do my run that I missed this morning. Plus I think its a little warmer. Say 42'F right now!
Well, I'm back from my run that I did at lunch, and it felt OK. Worked on form and hand positions.
Since most weight stuff is not in the options, and they still havn't updated the weight selection, here is my Stregth Training Session.
a) This is a Muscle Endurance Phase, and all exercises are completed with only 30seconds rest, and that was painfull, and real full of sweat, but good overall.
- Chest Training - a) Dumbbell Handle Push-ups 3 sets of 20 reps; b) Dumbbell Incline Press 3 sets of 20 reps w/ 40lbs; c) Protraction 3 sets of 20 reps w/ 35lbs; d) Twisting Punch 3 sets of 20 reps w/ 40 lbs
- Triceps Training - a) Tubing Stroke 3 sets of 20 reps; b) Tubing Kickback 3 sets of 20 reps; c) Seated Dips 3 sets of 20 reps; d) triceps pushdown 3 sets of 20 reps w/ 70 lbs
- Shoulder Training - a) Dumbbell Shoulder Press 3 sets of 20 reps w/ 30 lbs; b) Shoulder Dips 3 sets of 20 reps; c) Tubing Row 3 sets of 20 reps; d) Lateral Raise 3 sets of 20 reps w/ 20lbs
- Core Training - a) Combination Crunch on Ball 3 sets of 25 reps; b) Russian Ball Twist 3 sets of 25 reps w/ 10lbs; c) Moguls 3 sets of 25 reps; d) Diagonal Wood Chop 3 sets of 25 reps w/ 30lbs; e) Twisting Punch 3 sets of 25 reps w/ 40lbs; f) Scisor Legs 3 sets of 50 reps; g) Crunches 3 sets of 25 reps
Well that is about it for the Strength Training session, and I did feel this workout. I was completely pooped out when I was done. Probably on of the most exausting workouts so far, but i am sure it wiill pay in the long dividend.
Happy training Tri-Kids, and keep up the good work.