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May 17

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

trainer

Went straight to Mellow Johnny's after work so I'd be there early for the Chrissie Wellington book signing.  Wandered around the store a little and then grabbed a seat on the front row and waited.  Chrissie came out and did a little intro about the book, then opened it up to a few questions before the actual book signing.  Since I had been there early, I was one of the first to get in line to have my book signed and get a picture.  Chrissie seems like a very genuine, grounded individual and is pretty funny.  I was glad I made time in my evening for this.

May 16

Bike
  • 30m
  • 8.05 miles
  • 16.10 Mi/hr

trainer

Run
  • 15m
  • 1.37 miles
  • 10m 57s /Mi

treadmill

Swim
  • 1h 00m 55s
  • 3000.00 yards
  • 02m 01s /100 yards

warm up
300 (5:53)
3 x 50 (:55, :56, :56)

main set
2 x 200 (3:57, 4:00)
100 (1:58)
2 x 300 (6:06, 6:10)
100 (1:59)
2 x 400 (8:21, 8:28) - yikes
100 (2:03)

cool down
6 x 75 (1:34, 1:32, 1:32, 1:31, 1:33, 1:31)

Had already shuffled workouts this week due to Chrissie Wellington being in town Thursday night for her book signing.  So, tonights workout consisted of a 30 min bike/15 min run brick as well as a swim.  Assuming I got home from work on time, I was planning on riding outside for 45 min to an hour, then doing my run outside.  That would still give me a little time to relax before swimming.  Unfortunately, there was a big wreck on the way home and I got home 30 minutes late.  I didn't want to feel completely rushed and I was already tired going into the workout, so I just hopped on the trainer for the 30 minutes and then jumped on the treadmill for an easy 15 min run.  Rinsed off in the shower and sat on the couch with my dog for 30 minutes before getting ready to swim.  Was tired going into the swim, so I knew it wouldn't be a stellar workout and it wasn't, but I finished.  Headed home and ate something.

May 15

Run
  • 45m
  • 4.61 miles
  • 09m 45s /Mi

At lunch I thought I was going to have to do my run on the treadmill because it was pouring. It cleared up and I got to do this outside. Did a few hill repeats on the run.

1.34/12:50
Up: 0.23/2:16
Down: 0.24/2:19
Up: 0.23/2:16
Down: 0.24/2:22
Up: 0.23/2:22
2.11/20.24

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Lawn mower
    1
    15
    15
    8
    8
  • BICEPS - DB Curls Alternating
    1
    15
    15
    8
    8
  • LEGS - Side Leg Lifts
    1
    25
    25
    0
    0
  • SHOULDERS - Flys
    1
    15
    15
    5
    5
  • SHOULDERS - Kettlebell Swings
    1
    15
    15
    10
    10
  • SHOULDERS - Standing DB Press
    1
    15
    15
    8
    8
  • SHOULDERS - Upright Rows, Dumbbell
    1
    15
    15
    10
    10
  • TRICEPS - DB Overhead Extension
    1
    15
    15
    5
    5
  • TRICEPS - Dumbell Kickbacks
    1
    15
    15
    5
    5

From random abs:
14 side bend
30s side planks
8 pendulum
14 body crunch
24 goalies
16 crunch twist

Sport
  • Yoga
  • 1h 00m

May 14

Swim
  • 58m 19s
  • 3000.00 yards
  • 01m 56s /100 yards

Warm up
400 (7:51)
6 x 50 (:54, :55, :55, :54, :55, :55)

Main set
8 x 100 (1:53, 1:54, 1:55, 1:55, 1:55, 1:56, 1:56, 1:56)
300 pull (5:49)
4 x 100 (1:59, 1:56, 1:59, 1:57)
300 pull
4 x 100 (1:59, 1:58, 1:59, 2:01)

Cool down
100 (2:06)

I couldn't t get that last 100 or the cool down under 2:00. I was just too tired. I am very happy with how my swim is coming along though, so no complaints.

May 13

Run
  • 1h 15m
  • 7.66 miles
  • 09m 47s /Mi

Felt great this morning with temps in the low 60s. Great way to start mother's day. The kids fixed me breakfast when I got back.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Lawn mower
    1
    25
    25
    8
    8
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    1
    25
    25
    8
    8
  • CHEST - Pushups
    1
    50
    50
    0
    0
  • LEGS - Side Leg Lifts
    1
    25
    25
    3
    3
  • SHOULDERS - Flys
    1
    15
    15
    5
    5
  • SHOULDERS - Kettlebell Swings
    1
    25
    25
    10
    10
  • SHOULDERS - Standing DB Press
    1
    25
    25
    8
    8
  • SHOULDERS - Upright Rows, Dumbbell
    1
    25
    25
    10
    10
  • TRICEPS - DB Overhead Extension
    1
    25
    25
    5
    5
  • TRICEPS - Dumbell Kickbacks
    1
    25
    25
    5
    5

From random abs:
30 crunch
12 corkscrew
24 Russian twist
15 push through

May 12

Bike
  • 2h 05m 48s
  • 34.46 miles
  • 16.44 Mi/hr

Beautiful day for a bike ride. Low 70s. Rode with Patrick and Selene, both who are also doing IMAZ and with Kristi who is doing IMTX next weekend. Pretty windy at times. On one section I normally do 20-25mph, I was struggling to do 12-15. I hate the wind, but am glad I am out riding in it as I know it will be windy in Arizona.

Went to get new running shoes today. I wear the Saucony Hurricanes and they just came out with a new model that I heard was pretty different from past models. I was looking for the older model because it works for me. I called three running stores that don't carry it. The fourth does but only had the new model in my size. I headed over to see what I thought. It's considerably lighter than the old model, but felt ok in the store (I ran on the treadmill for a bit). Decided to see if they will work. Also splurged and bought a pair of trail running shoes as I have been wanting to do some trail running. Probably won't do a lot this year but may try it every now and then.

May 11

Swim
  • 58m 06s
  • 2900.00 yards
  • 02m /100 yards

Made up Monday's missed swim tonight. Surprisingly, the pool was pretty crowded for a Friday night.

Warm up
300 (5:55)
300 pull (5:49)
200 catch up (4:34) - yeah, I'm slow doing this drill which tells me I still need to work on form

Main set
4 x 200 (3:59, 4:01, 4:04, 4:01)
2 x 200 (4:02, 4:05)
200 (4:08)

10 x 50 (:55, :57, :56, :56, :56, :57, :56, :56, :57, :58)

Cool down
100 (2:04)
100 pull (2:01)

Felt a little sluggish to it. Arms were tired.

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bar92's Training Log


 May 2012 
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