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January 7

Bike
  • 2h 00m
  • 30.73 miles
  • 15.37 Mi/hr

Trainer

Knew I had two hours ahead of me, so started slow and easy. Wasn't in it for speed today. Trying to build that endurance and time in the saddle.

January 6

Swim
  • 59m 55s
  • 2300.00 yards
  • 02m 36s /100 yards

Forgot to look at the total time, so I'll have to update that later.

500 wu in 10:48 (felt sluggish)
200 pull buoy
300 drills
5 x 100 all between 1:55 and 2:00
6 x 50 all between :55 and :59
200 pull buoy
300 cd

Got home from swimming to a dinner made by my 14 year old daughter. Part of her Christmas was a cooking class and she made that meal last night from dinner. Since I'm vegetarian, I only ate part of it, but her brother loved her chicken. Dinner was chicken cooked in some kind of mushroom sauce, mashed potatoes, and oven roasted asparagus. I added a salad to my potatoes and asparagus. Now if I can just get her to have dinner ready every night when I'm done working out!

January 5

Run
  • 1h 00m
  • 6.23 miles
  • 09m 37s /Mi

Outside run in mid 50s. Got a cramp about 20 minutes in, but pushed through. It finally went away. I always dread getting out in the cold, but once I'm done I feel refreshed.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    1
    25
    25
    5
    5
  • CHEST - Pushups
    1
    12
    12
    0
    0
  • LEGS - Side Leg Lifts
    1
    25
    25
    0
    0
  • SHOULDERS - Flys
    1
    15
    15
    3
    3
  • SHOULDERS - Standing DB Press
    1
    25
    25
    0
    0
  • TRICEPS - DB Overhead Extension
    1
    15
    15
    3
    3
  • TRICEPS - Dumbell Kickbacks
    1
    25
    25
    3
    3

January 4

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

trainer

January 3

Swim
  • 54m 48s
  • 2500.00 yards
  • 02m 11s /100 yards

500 wu in 10:31
200 pull buoy
300 drills
5 x 200 (4:10, 4:11, 4:10, 4:15, 4:20)
200 pull buoy
300 cd

Run
  • 37m 10s
  • 3.00 miles
  • 12m 23s /Mi

3 mile recovery run

SLOW treadmill run that also included some walking; just wasn't feeling it

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    1
    25
    25
    3
    3
  • CHEST - Pushups
    1
    10
    10
    0
    0
  • LEGS - Side Leg Lifts
    1
    25
    25
    0
    0
  • SHOULDERS - Flys
    1
    15
    15
    3
    3
  • SHOULDERS - Standing DB Press
    1
    25
    25
    3
    3
  • TRICEPS - DB Overhead Extension
    1
    15
    15
    3
    3
  • TRICEPS - Dumbell Kickbacks
    1
    15
    15
    3
    3

January 2

Bike
  • 1h 15m
  • 20.23 miles
  • 16.18 Mi/hr

trainer ride

January 1

Run
  • 2h 31m 13s
  • 14.51 miles
  • 10m 25s /Mi

Great way to start the new year! Tried doing a 4/1 today. Seemed to work ok. Cold and windy at times and warm when the wind was at my back.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    1
    25
    25
    3
    3
  • CHEST - Pushups
    1
    10
    10
    0
    0
  • LEGS - Side Leg Lifts
    1
    25
    25
    0
    0
  • SHOULDERS - Flys
    1
    15
    15
    3
    3
  • SHOULDERS - Standing DB Press
    1
    25
    25
    3
    3
  • TRICEPS - DB Overhead Extension
    1
    15
    15
    3
    3
  • TRICEPS - Dumbell Kickbacks
    1
    15
    15
    3
    3

Time to start back on the light weights, ab work and push ups.

Happy New Year everyone. I hope 2010 is good to you.

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bar92's Training Log


 January 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      
 

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