L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Moderate or heavy rain shower High 74FLow 59F
  • Temp: 65F
  • Hum: 93%
  • W: 8mph SE
THURSDAY
Light drizzle
High 75F
Low 57F
FRIDAY
Sunny
High 58F
Low 43F
SATURDAY
Cloudy
High 61F
Low 50F
SUNDAY
Light drizzle
High 57F
Low 53F

October 11

Bike
  • 35m
  • 10.00 miles
  • 17.14 Mi/hr

Trainer
Efficiency
35
WU: 15'
MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
CD: 15'

Run
  • 24m 48s
  • 3.10 miles
  • 08m /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'
AND Core #1 - 2x
Time 45

October 10

October 6

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

Evening at the club spin bike.

Run
  • 34m 21s
  • 4.00 miles
  • 08m 35s /Mi

ran Naked today.

October 5

Swim
  • 45m
  • 2000.00 yards
  • 02m 15s /100 yards

Swim Endurance
Form
45
2000
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Run
  • 21m 55s
  • 2.30 miles
  • 09m 31s /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. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

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AddysDaddy's Training Log


 October 2010 
SunMonTueWedThuFriSat
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10 11 12 13 14 15 16
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24 25 26 27 28 29 30
31      
 

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Actual vs Planned

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