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Lake in the Hills,IL 
Today
Light drizzle High 54FLow 37F
  • Temp: 53F
  • Hum: 74%
  • W: 13mph NNE
FRIDAY
Sunny
High 64F
Low 42F
SATURDAY
Cloudy
High 54F
Low 49F
SUNDAY
Moderate rain
High 54F
Low 49F
MONDAY
Light drizzle
High 54F
Low 60F

September 3

September 2

September 1

August 31

Run
  • 36m 01s
  • 3.63 miles
  • 09m 55s /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.

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 30

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

Bike Hill Repeats
Strength
60
WU: 15'
MS: Then 8x2' 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'

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    20
    0
    0
  • BACK - Seated row
    3
    20
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    20
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    3
    20
    20
    0
    0

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

August 29

Run
  • 27m 31s
  • 3.10 miles
  • 08m 52s /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. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

August 28

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    20
    0
    0
  • BACK - Seated row
    3
    20
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    20
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    3
    20
    20
    0
    0

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

Off After Race

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AddysDaddy's Training Log


 September 2007 
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Volume

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Distance

Actual vs Planned

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