Dont come selling your Crazy here...we're all full

my training blog my training calendar my training reports

inspire me (2)

June 25

Bike

05m
1.29 miles
15.48 Mi/hr

Warm up to work out

Run

15m
1.90 miles
07m 53s /Mi

30sec 90%mhr, 1min 50%mhr..alternating for 15 min

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
LEGS - Hamstring Curls (Cable)
3
5
5
40
40
LEGS - Leg Extensions
3
6
7
90
135
LEGS - Leg Press
3
6
6
315
675
LEGS - Standing calf raises
3
5
8
105
150
SHOULDERS - Shoulder Press - Machine
3
5
5
50
60

HAPPY LEON DAY--Its half way to Christmas. (leon is Noel Backwards hence half way) Sleep sucked, could fall into it.

Health data: Sleep: 2 Stress: 3 Soreness: 3 Hours slept: 6.5

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June 24

Run

46m 51s
5.00 miles
09m 22s /Mi

Another day training w/ Jeff. For payback for yesterday, I dropped a Small Tackhammer on him this morning. But he caught up when i had a shoestring malfucntion. Still need to get some yanks for the new sneaks.

Health data: Sleep: 3 Stress: 4 Soreness: 2 Hours slept: 7

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June 23

Bike

2h 31m 27s
44.30 miles
17.55 Mi/hr

0710--Went riding w/ Jeff(parrj) and Maggie(mag pie). Very impressed maggie kept up w/ us for a good portion of the ride. 30min w/u then a 30min Time Trial at Race pace distance unknown but prob a 21mph pace. Rest of ride 17-18 mph. Hit a max speed of 24mph. Good ride

Transition 3:40. Had to rack bike and unlock/lock car and romove hardware off bike. Smooth, for what it was.

Run

35m 57s
4.20 miles
08m 33s /Mi

Nice little Brick . Ill take it for not doing one in a while and 44.3 being the longest dist ever done.

Swim

28m 16s
1320.00 yards
02m 08s /100 yards

1145--Nice relaxing swim at maggie's pool 30yd lap.

First i would like to Thank LL Cool J for getting me fit for last 4 weeks, muscularly stronger and building endurance. Though not doing much for Tri training as far as swim and solid bike except for the weekend. Most impressed was able to do what i did. Second would like to Thank Jeff (parrj) for dropping the hammer 2wice on me today. Once on the bike Time Trial w/ 10min to go he kept 30-40yds btwn us for 7 min, then second w/ .8mi left in the run..Lets me know I still need some work to catch him. All in all Great morning work out.

Health data: Sleep: 3 Stress: 4 Soreness: 3 Hours slept: 4.5

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June 22

Just couldnt muster the energy/motivation to get up this morning and hit the gym. Kicking myself now but cant fix that...Jeff(parrj) coming into town andwe riding tomorrow for a good distance 40+ mi. So prob good thing that this morning didnt happen. But kinda dissappointed ..first day this month that i didnt do something productive.:(

Health data: Sleep: 3 Stress: 3 Soreness: 4 Hours slept: 8

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June 21

Bike

07m
2.00 miles
17.14 Mi/hr

Doing some small ajustments to seat and right shoe/cleat and pedal

Run

05m
0.52 miles
09m 37s /Mi

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches, Knee Up
2
15
15
0
0
ABS - Crunches, Reverse
2
15
15
0
0
ABS - Sit-Ups, Incline
2
15
15
0
0
BICEPS - BB Preacher
3
5
5
40
60
BICEPS - Bent Bar Standing
3
5
6
50
70
TRICEPS - Dips
3
5
5
0
0
TRICEPS - Pulley pushdown
3
10
10
35
42

Had good plans to get up this morning and go for a ride...Come 530 plans failed miserably. Body said hell no you crazy. So extra sleep for me..probable better off