L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 76FLow 61F
  • Temp: 77F
  • Hum: 62%
  • W: 9mph S
SUNDAY
Sunny
High 83F
Low 68F
MONDAY
Sunny
High 84F
Low 65F
TUESDAY
Moderate or heavy rain shower
High 72F
Low 64F
WEDNESDAY
Patchy rain nearby
High 74F
Low 54F

July 26

Bike
  • 15m
  • 5.00 miles
  • 20.00 Mi/hr

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

Run
  • 28m 43s
  • 3.20 miles
  • 08m 58s /Mi
Strength

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

July 25

Run
  • 32m 32s
  • 3.63 miles
  • 08m 58s /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
  • 35m
  • 800.00 yards
  • 04m 22s /100 yards

Pacing
Easy
35
800
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 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: 586 From fat:143.51 (12.89g, 24.49%), From Carbs:323.5 (65.4g, 55.21%), Protein:118.99 (24.06g, 20.31%)

July 24

Bike
  • 10m
  • 3.00 miles
  • 12.00 Mi/hr

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

Strength
  • 30m

  • 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
    110
    110
  • LEGS - Leg Extensions
    2
    12
    15
    70
    70
  • LEGS - Leg Press
    2
    12
    15
    200
    200

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

July 23

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

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

Run
  • 50m
  • 5.00 miles
  • 10m /Mi

Run Base
Endurance
25
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
  • 30m
  • 600.00 yards
  • 05m /100 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: 876 From fat:227.44 (22.08g, 25.96%), From Carbs:549.78 (120.08g, 62.76%), Protein:98.78 (21.57g, 11.28%)

July 22

Bike
  • 1h 00m
  • 15.39 miles
  • 15.39 Mi/hr
Swim
  • 35m
  • 600.00 yards
  • 05m 49s /100 yards

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%)
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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