L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 62FLow 40F
  • Temp: 46F
  • Hum: 65%
  • W: 8mph NNE
SATURDAY
Light rain
High 59F
Low 47F
SUNDAY
Light drizzle
High 60F
Low 55F
MONDAY
Light rain shower
High 61F
Low 58F
TUESDAY
Sunny
High 61F
Low 62F

July 15

Run
  • 28m 01s
  • 3.27 miles
  • 08m 34s /Mi
Strength
  • 45m

Leg Press, Lunges, lat pull downs, low rows ab work and planks, pushups.

Vacation starts Tomorrow Up and Early heading out to Colorado.   I have already been told that I am NOT to bring the bike :(.  I will be seaching for alternatives when I get there. 

Run on the Schedule for lunch. 
 

July 14

Bike
  • 59m 04s
  • 19.97 miles
  • 20.28 Mi/hr

Headed over to KT's and did not see anyone. Waited a few and then headed back home and let it get a little brighter outside so people driving could see me. A little hot and Humid this morning. Pushed the pace on this ride and 21.0 avg out and 19.6 coming back. Must have been a tail wind on the first half.

Run
  • 35m
  • 4.21 miles
  • 08m 18s /Mi

Tempo Run

10minutes 8:34
15minutes 7:47
5 minutes 7:30
5 minutes 8:34

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.

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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