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May 28

Sport
  • Race Volunteering
  • 4h 00m
Got up early this morning and headed down to the Cap Tex Tri to spectate and volunteer. I had several friends racing. We watched the first few swim waves go off, including the physically challenged para triathletes. Talk about amazing. Many were missing limbs or were paralyzed from the waist down. I had tears in my eyes watching them transition from the swim to the bike. Then we headed over to the Team Red, White and Blue cheer station to hand out gels for the next 4 hours. By noon I was exhausted and hungry and the kids were wondering what we were doing the rest of the day. Headed home and then to my parents and relaxed by the pool.

May 27

Run
  • 1h 15m
  • 7.43 miles
  • 10m 05s /Mi

Cooler in the early morning, but more humid.

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
  • 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

8 side bend
15 pulse up
10 reverse crunch
10 pendulum

Did my run super early today because we went down to watch the doggie duathlon that I had wanted to do with Roscoe. We did take Roscoe with us and he did well around all those dogs. It was fun to watch and we think the number 1 and 2 teams in the division Roscoe would have been in we're both boxers that had been adopted from the same rescue group we got Roscoe from, so that was cool. Maybe I can convince him to swim at some point.

May 26

Bike
  • 2h 00m 09s
  • 32.67 miles
  • 16.31 Mi/hr

Did not feel it this morning. Very windy and wind just beats me up.

May 25

Run
  • 1h 00m
  • 5.94 miles
  • 10m 06s /Mi

Waited a little bit before starting the run. It was still 95 and windy out. Legs felt a little sluggish and the shoes are still not working even after loosening the laces a little bit. I'm getting hot spots in a couple of places. I need to figure the shoe thing out quickly.

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.

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bar92's Training Log


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