L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 77FLow 56F
  • Temp: 65F
  • Hum: 45%
  • W: 4mph E
THURSDAY
Sunny
High 84F
Low 58F
FRIDAY
Moderate or heavy rain shower
High 82F
Low 65F
SATURDAY
Sunny
High 82F
Low 69F
SUNDAY
Sunny
High 85F
Low 70F

June 28

sick today from work feeling miserable
 

June 27

Bike
  • 1h 08m
  • 23.61 miles
  • 20.83 Mi/hr
Run
  • 1h 01m
  • 6.21 miles
  • 09m 49s /Mi
Swim
  • 20m 16s
  • 1640.00 yards
  • 01m 14s /100 yards
Good day, waiting on the results.  Fighting sore throat, cough and such.  Race felt unorganized.
 
Finished 2:36.5  Not bad-  I really really need to learn how to run.

June 26

sick today-sore throat headache and sinus.  Hoping to be better tomorrow.  Packet Pickup and got ready for the rce tomorrow.
 

June 25

Swim
  • 45m
  • 2000.00 yards
  • -----

WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    6
    6
    6
    0
    0
  • BACK - Seated row
    6
    6
    6
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    6
    6
    6
    0
    0

Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
ALSO: Core #1, 2, and 3

June 24

Run
  • 1h 08m 18s
  • 7.01 miles
  • 09m 44s /Mi

The shoes are dead. Ineed some new ones ASAP. This felt good not to easy and not too hard felt like I could keep going and Going.

June 23

Bike
  • 1h 00m
  • -----
  • -----

WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

Run
  • 40m 08s
  • 3.75 miles
  • 10m 42s /Mi

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

June 22

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

Stay with a smooth pedaling stroke and keep your HR aerobic!

Strength building pulling my 41 lb baby girl around the neighborhoods. Trying to drop my wife :)

Swim
  • 35m
  • 2269.25 yards
  • 01m 32s /100 yards

Lake swim. Time is a guess. I leisurely came out of the water and changed, no watch.

Nearly ran over KT on the way back in...tried to get her attention. Next time I am just going to have to jump on her. Kt you were looking good and strong. I think your swim will be awesome at Coeur D'Alene.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    6
    6
    6
    0
    0
  • BACK - Seated row
    6
    6
    6
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    6
    6
    6
    0
    0

Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
ALSO: Core #1, 2, and 3

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

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AddysDaddy's Training Log


 June 2010 
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27 28 29 30   
 

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