Glory to God

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April 19

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr
Swim
  • 1h 00m
  • 1400.00 yards
  • 04m 17s /100 yards

WU: 4x50 (free/back/breast/free)
6x50(free)
MS: 4x100 free(25kick/75build)
6x50 back (25kick/25swim)
4x50breast (build)

Sport
  • Yoga
  • 25m

April 18

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr
Run
  • 30m
  • 3.30 miles
  • 09m 05s /Mi

April 17

Swim
  • 1h 00m
  • 1600.00 yards
  • 03m 45s /100 yards

WU: 50x4(free/back/free/breast), 50x5 free (25drill/25swim)
MS: 200x4 (75build/50,6-beat/75build)
Sprints: 75x2, 50x2, 25x4
CD: easy 50, nothing left in the tank

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls
    2
    10
    10
    6
    6
  • CHEST - Fitball DB Press
    2
    10
    10
    12
    12
  • CHEST - Pushups
    2
    10
    10
    1
    1
  • CORE - Swiss Ball, Roll-Under
    2
    10
    10
    1
    1
  • LEGS - Lunges
    2
    10
    10
    4
    4
  • LEGS - Lunges, Side
    2
    10
    10
    4
    4
  • LEGS - Squats
    2
    10
    10
    115
    115
  • SHOULDERS - Power Cleans
    2
    10
    10
    4
    4
  • SHOULDERS - Seated Fitball DB Press
    2
    10
    10
    12
    12
  • TRICEPS - Dumbell Kickbacks
    2
    10
    10
    6
    6
Sport
  • Yoga
  • 30m

April 16

Bike
  • 30m
  • 6.00 miles
  • 12.00 Mi/hr

First ride on bike outdoors!! Lots of hills.

Run
  • 1h 00m
  • 5.50 miles
  • 10m 54s /Mi

LSD

Sport
  • Yoga
  • 25m

April 15

Swim
  • 25m
  • 800.00 yards
  • 03m 07s /100 yards

WU: 4x50 (free/back/free/breast)
MS: 2X150, 1x100
CD: 4x50(same as WU)

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    2
    10
    10
    115
    115
  • BACK - Seated row
    2
    10
    15
    70
    70
  • BICEPS - DB Curls Alternating
    2
    15
    15
    12
    12
  • CHEST - Flat Dumbell Press
    3
    15
    15
    95
    95
  • LEGS - Hamstring curl
    2
    15
    15
    55
    55
  • LEGS - Seated calf raises
    2
    15
    15
    45
    45
  • LEGS - Squats
    3
    10
    10
    115
    115
  • SHOULDERS - Military DB
    2
    15
    15
    25
    25
  • TRICEPS - Bench Dips
    1
    15
    15
    1
    1
  • TRICEPS - Dips
    1
    8
    8
    1
    1

April 14

Run
  • 1h 00m
  • 5.80 miles
  • 10m 20s /Mi

LSD

Swim
  • 20m
  • 800.00 yards
  • 02m 30s /100 yards

WU: 4x50 (free/back/free/breast)
MS: 1x500
CD: 2x50 (same as WUx25)

Sport
  • Yoga
  • 25m
And a 60min MASSAGE to boot!!

April 13

Bike
  • 1h 15m
  • 25.00 miles
  • 20.00 Mi/hr

Spinnnig

Sport
  • Yoga
  • 30m

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VeganMan's Training Log


 April 2007 
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