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Lake in the Hills,IL 
Today
Sunny High 62FLow 38F
  • Temp: 38F
  • Hum: 82%
  • W: 6mph N
SATURDAY
Moderate rain at times
High 63F
Low 40F
SUNDAY
Overcast
High 60F
Low 50F
MONDAY
Light rain shower
High 63F
Low 60F
TUESDAY
Thundery outbreaks in nearby
High 63F
Low 62F

August 21

Bike
  • 40m
  • -----
  • -----

Trainer
Isolated Leg Training (ILT)
40
WU: 10'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 ROMS but over time your cadence will increase. Hang in there!
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

August 20

Bike
  • 30m
  • -----
  • -----

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

Run
  • 30m 15s
  • 3.50 miles
  • 08m 19s /Mi

Run Base
Endurance
40
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.

August 18

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

Making adjustments to new bike and setup.

August 17

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

Run Base
Endurance
30
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
  • 45m
  • 1100.00 yards
  • 04m 05s /100 yards

Easy
45
1100
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

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.

August 16

Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

Bike Hill Repeats
Strength
45
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Run
  • 29m 15s
  • 3.20 miles
  • 09m 08s /Mi
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

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AddysDaddy's Training Log


 August 2007 
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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