L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 61FLow 41F
  • Temp: 34F
  • Hum: 88%
  • W: 6mph N
SATURDAY
Overcast
High 58F
Low 46F
SUNDAY
Light rain
High 59F
Low 49F
MONDAY
Thundery outbreaks in nearby
High 61F
Low 60F
TUESDAY
Sunny
High 61F
Low 60F

August 1

Run
  • 30m
  • 3.50 miles
  • 08m 34s /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.

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 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.

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AddysDaddy's Training Log


 August 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