L'uomo della sofferenza costante

my training blog my training calendar my training reports
print
Lake in the Hills,IL 
Today
Sunny High 76FLow 61F
  • Temp: 77F
  • Hum: 58%
  • W: 11mph SSE
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 31

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

Trainer
Efficiency
30
WU: 15'
MS: 3' at a fast cadence. 2' at a very fast cadence. 1' at the fastest cadence you can handle.
CD: 10'

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    0
    0
  • 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
    0
    0

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

I started as a good ride...flat tire kept me from getting the hour ride in...

July 30

Run
  • 28m 33s
  • 3.20 miles
  • 08m 55s /Mi

Run Base
Endurance
35
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.

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.

July 29

Bike
  • 1h 00m
  • 15.39 miles
  • 15.39 Mi/hr

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

Swim
  • 15m
  • 600.00 yards
  • 02m 30s /100 yards

Form Swim
Easy
45
1400
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.

July 27

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

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%)
show more

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