L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 83FLow 67F
  • Temp: 85F
  • Hum: 45%
  • W: 13mph SSE
MONDAY
Sunny
High 82F
Low 67F
TUESDAY
Moderate or heavy rain shower
High 80F
Low 54F
WEDNESDAY
Cloudy
High 63F
Low 50F
THURSDAY
Sunny
High 57F
Low 38F

July 20

Run
  • 35m
  • 3.50 miles
  • 10m /Mi

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 25m
  • 825.00 yards
  • 03m 01s /100 yards

Easy
35
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Calories: 1745 From fat:557.78 (62.28g, 31.96%), From Carbs:917.01 (230.38g, 52.55%), Protein:270.21 (67.88g, 15.48%)

July 19

Bike
  • 45m
  • 15.39 miles
  • 20.52 Mi/hr

Bike Base
Endurance
45
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    12
    110
    110
  • BACK - Seated row
    2
    12
    12
    100
    100
  • LEGS - 2 Leg Squats
    2
    12
    12
    225
    225
  • LEGS - Hamstring curl
    2
    12
    12
    0
    0
  • LEGS - Leg Extensions
    2
    12
    12
    80
    80
  • LEGS - Leg Press
    2
    12
    12
    170
    170

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
PLUS Core #1 - 2x

  • Calories: 2294 From fat:935.8 (100.42g, 40.79%), From Carbs:1023.05 (247.01g, 44.6%), Protein:335.15 (80.92g, 14.61%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

July 18

Run
  • 30m
  • 3.00 miles
  • 10m /Mi

Run Base
Endurance
15
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 20m
  • 600.00 yards
  • 03m 19s /100 yards

Pacing
Endurance
18
600
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
Rained out. I need to make up the yards.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Calories: 2194 From fat:535.92 (56.12g, 24.43%), From Carbs:1047.45 (246.78g, 47.74%), Protein:610.63 (143.86g, 27.83%)
  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 2 Hours slept: 6 Overall Workout: 3

July 17

Bike
  • 30m
  • 10.40 miles
  • 20.80 Mi/hr

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    110
    110
  • BACK - Seated row
    2
    12
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    12
    15
    0
    0
  • LEGS - Hamstring curl
    2
    12
    15
    0
    0
  • LEGS - Leg Extensions
    2
    12
    15
    0
    0
  • LEGS - Leg Press
    2
    12
    15
    175
    175

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
PLUS Core #1 - 2x

  • Calories: 1877 From fat:795.43 (81.16g, 42.38%), From Carbs:719.84 (165.26g, 38.35%), Protein:361.72 (83.05g, 19.27%)
  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 3

July 16

Run
  • 19m
  • 2.00 miles
  • 09m 30s /Mi

  • Calories: 1409 From fat:344.27 (34.45g, 24.43%), From Carbs:572.59 (128.93g, 40.64%), Protein:492.15 (110.81g, 34.93%)
  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 3

July 15

Bike
  • 58m 08s
  • 15.00 miles
  • 15.48 Mi/hr

Had trouble with hills and bike

Run
  • 46m 15s
  • 4.00 miles
  • 11m 33s /Mi
Swim
  • 15m 22s
  • 825.00 yards
  • 01m 51s /100 yards
This was my first race and learned I have a long way to go.

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AddysDaddy's Training Log


 July 2007 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2013 totals
  • 2012 totals