L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 81FLow 67F
  • Temp: 82F
  • Hum: 53%
  • W: 13mph SSE
MONDAY
Sunny
High 84F
Low 68F
TUESDAY
Sunny
High 82F
Low 64F
WEDNESDAY
Patchy rain nearby
High 74F
Low 50F
THURSDAY
Light rain
High 51F
Low 41F

July 13

Run
  • 32m 28s
  • 3.79 miles
  • 08m 34s /Mi

Little sore from Yesterday. I would like to keep this pace and improve from here over the next seven weeks

4:45am went back to bed after deciding about whether to swim in the lake or not or get some rest.  I think I might be done with OWS for a little while and do a pool swim once or twice a week.  I need to focus on the weaker sports.  RUNNING and biking.  I think this will be ok.  7 weeks to race day. 

12:32pm  Going nuts, the wife is driving me nuts....I need to go home and onto vacation.  Colorado in three days.

I am going to go run soooon.

July 12

Run
  • 25m 42s
  • 3.00 miles
  • 08m 34s /Mi

Nice and Easy, This felt great. 3 years ago and 40 lbs ago I would of puked.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    10
    10
    0
    0
  • ABS - Prone Bridges
    3
    1
    1
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    3
    10
    10
    90
    90
  • BACK - Seated row
    3
    10
    10
    90
    90
  • CHEST - Pushups
    3
    10
    10
    0
    0
  • LEGS - 2 Leg Squats
    3
    10
    10
    150
    150

July 11

Bike
  • 1h 00m
  • -----
  • -----

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

Run
  • 1h 10m
  • -----
  • -----

Run 70' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

'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.

July 10

Bike
  • 3h 06m 16s
  • 56.34 miles
  • 18.15 Mi/hr

Up to Hebron and back on Rose Farm. I was supposed to go with Sue and Trudy to Lake Geneva. I had a mechanical and could not meet with them. So I fixed my issues and moved on to ride by myself.

Good Ride....HOT.

July 9

Swim
  • 45m
  • 3000.00 yards
  • 01m 30s /100 yards

300 swim
200 kick
200 pull
200 drill
6 X 50 build
6 X 100 fast on the 1:25 came in on the 1:15
6 X 75 fast on the 1:15 came in on the minute last on the :51
Just a bunch or laps of screwing around afterward. It was nice and relaxing after the first sets. I think all work and no play has been getting me down with my workouts lately. Good Mood today after a struggle to go to the pool this morning.

July 8

Could Not crwl out of bed today.  Missed the swim this morning.  Run at Lunch and something after work.

Quote from Scout7 :Relax, breathe, focus, do.  So simple.  The guy is Zen :)
 

July 7

Run
  • 30m
  • 3.71 miles
  • 08m 05s /Mi
Bike
  • 1h 20m
  • 26.38 miles
  • 19.79 Mi/hr

Had to book it back to the start at KT's as I waited to long to head back for work. I was a touch tired when I got back :)

Needto fix my cleat. Left foot was off the pedal the whole time. Smacked my ankle hard at least once.

It was a good ride and a lot of people. I am grabbing KT's list.

Gravy Train
Addy's Daddy (myself) 
Puni (Whizzzzz)
Scraps
PQ
Mark
Kurt
Mike
My Jana
Judd


Fast Run on the Schedule for lunch.

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AddysDaddy's Training Log


 July 2010 
SunMonTueWedThuFriSat
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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

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2013 totals
  • 2012 totals