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May 24

Bike
  • 58m 01s
  • 15.18 miles
  • 15.70 Mi/hr

Little bit slower tonight. Winds were around 17mph and they were headwinds on the two bigger hills of my ride. Even though it was slower I'm happy with the ride. I have been outside on the bike much more than when training for IMFL and it's paying off.

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
    3
    3
  • 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

12 side jackknife
30s side planks
20 crunch twist
20 crunch
10 side lift

May 23

Swim
  • 55m 34s
  • 2800.00 yards
  • 01m 59s /100 yards

Not sure where my head was tonight.m I had picked out a workout from my swim binder workout book. On each page is a shorter "beginner" plan and a longer "advanced" plan. I usually do the advanced and the one tonight was 3100 long. When I got done swimming I thought there was no way I swam 3100 that fast and then realized I had followed the beginner plan. Did one extra 150 and called it quits.

Warm up
300 (5:48)
300 pull (5:37)

Main set
3 x 150 (2:55, 2:57, 2:59)
200 (4:00)
3 x 150 (3:00, 3:00, 3:00)
200 (4:01)
3 x 150 (2:59, 3:01, 3:01)
200 (4:05)

Cool down
100 (1:58)

Extra 150 (3:00)

May 22

Bike
  • 41m 40s
  • 11.34 miles
  • 16.32 Mi/hr
Run
  • 15m
  • 1.59 miles
  • 09m 25s /Mi
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Lawn mower
    1
    15
    15
    8
    8
  • ABS - Crunches, Bicycle
    1
    16
    16
    0
    0
  • BICEPS - DB Curls Alternating
    1
    15
    15
    8
    8
  • LEGS - Side Leg Lifts
    1
    25
    25
    3
    3
  • 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

30s side planks each side
25 double crunch
10 side lift
12 corkscrew

Sport
  • Massage
  • 1h 30m
Cashed in my mother's day gift today and went for a much needed massage. Came home and relaxed a little before doing the workout. It was cooler waiting until later at night, so maybe when I have the chance I'll do that.

May 21

Run
  • 45m
  • 4.29 miles
  • 10m 29s /Mi

Horrible run. 95 degrees out and I'm pretty sure I was a bit dehydrated going in. I did take a gatorade with me instead of just plain water, but I had to take a few walk breaks, especially in the last 5 minutes.

Swim
  • 49m 46s
  • 2500.00 yards
  • 01m 59s /100 yards

Felt the effects of the dehydration and the run in the pool tonight. It was a struggle to get this done.

300 (5:50)
400 pull (7:41)
300 (6:08)
200 pull (3:57)
10 x 100 (1:58, 1:58, 2:00, 2:00, 1:59, 2:00, 2:02, 2:01, 2:02, 2:05)
300 pull (6:06)

The new model of the Hurricanes are not working for me.  I feel like I'm getting blisters just a few miles into the run and I feel like the gait is off.  I know they made some big changes to the design and the changes don't seem to be working for me.  So now I can either try to find the last model and buy as many as I can or find a new style of shoe that works.  I'd like to get the old model, but I've look many places and cannot find my size.  What a pain. 

May 20

Run
  • 1h 01m 21s
  • 6.00 miles
  • 10m 13s /Mi

Hotel treadmill before heading back home. I never run as fast on the treadmill so I wanted to get in six miles even if I went over the hour on the plan.

Strength
  • 20m

  • 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
    10
    10
    0
    0
  • LEGS - Side Leg Lifts
    1
    25
    25
    3
    3
  • SHOULDERS - Flys
    1
    25
    25
    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
20 twist
12 corkscrew
X3

May 19

Bike
  • 1h 30m 10s
  • 25.50 miles
  • 16.97 Mi/hr

A little windy but great ride. Rode by myself and it was nice and peaceful.

Have my son's soccer game at 11 and then we are heading to The Woodlands to see some friends cross the finish line at IMTX.

May 18

Run
  • 30m
  • 3.13 miles
  • 09m 34s /Mi

90 degrees. I feel for those doing IMTX tomorrow. It's going to be hot.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Lawn mower
    1
    15
    15
    8
    8
  • ABS - Crunches, Bicycle
    1
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    1
    15
    15
    8
    8
  • LEGS - Side Leg Lifts
    1
    25
    25
    3
    3
  • 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

20 goalies
20 reverse cruch
15 butterfly

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bar92's Training Log


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