L'uomo della sofferenza costante

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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

October 16

October 15

This was the day to get back on trck and get in the water at 5:30 am.  DID not happen.  Addy came in at 3:00 am and th erest is history.

I will run at lunch and try to make up some time tomorrow.
 

October 14

October 13

Bike
  • 1h 00m
  • 20.00 miles
  • -----

Spin Class
Aerobic Fitness
60
Stay with a smooth pedaling stroke and keep your HR aerobic!

Run
  • 45m
  • 4.50 miles
  • -----

Run Base
Endurance
50
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.

October 12

Run
  • 30m
  • 3.10 miles
  • 09m 40s /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
  • 2500.00 yards
  • 01m 48s /100 yards

Swim Endurance
Form
45
2500
Long easy swim. Add drills to wu.
WU: 400 swim

MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 Fast on 60".

CD: 100.

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.

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

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AddysDaddy's Training Log


 October 2010 
SunMonTueWedThuFriSat
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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

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