L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Light drizzle High 54FLow 37F
  • Temp: 48F
  • Hum: 93%
  • W: 16mph 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

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.

October 4

Bike
  • 45m
  • -----
  • -----

Trainer
Efficiency
45
WU: 10'

MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
Next is: 45" right, 45" left, vice versa 2x.
Next: 30" left, 30" right increase cadence each 5'' to maximum.
Next: 20" right, 20" left for 2'.
15" right, 15 "left for 1',
10" right, 10" left, for 40",
5"right, 5" left for 20".
3-4 x 1' at max cadence, RI 1'.
3-4 x 15" at max cadence to spinout, RI 45"

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'
AND Core #1 - 2x
Time 45

October 3

Run
  • 25m
  • 2.81 miles
  • 08m 54s /Mi

Run Speed
Speed/Efficiency
25
25' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Swim
  • 25m
  • 1400.00 yards
  • 01m 47s /100 yards

Swim Form
Form
30
1400
WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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.

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AddysDaddy's Training Log


 October 2010 
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Volume

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Actual vs Planned

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