May 3

Bike

1h 40m 40s
28.14 miles
16.77 Mi/hr

Two loops of the Lake Pflugerville Tri course. Very windy today.

Run

15m
1.50 miles
10m /Mi

Brick run.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups
1
55
55
0
0

inspire me (2)

May 2

Bike

1h 05m 31s
18.17 miles
16.64 Mi/hr

Swim

51m 06s
2500.00 yards
02m 02s /100 yards

Cold water tonight. That's why my "warm up" was so fast. I keep telling myself it''s good practice for AZ.

Warm up
2 x 200 (3:50, 3:56)
4 x 25 (:26, :25, :27: :26)

Main set
2 x 250 (5:05, 5:06)
4 x 50 - 25 drills, 25 build (:31, :29, :45, :28, :39, :28, :37, :29)
2 x 200 (4:02, 4:01)
4 x 50 - 25 drills, 25 build (:31, :30, :41, :29, :38, :30, :34, :29)
2 x 150 (3:01, 3:03)
200 pull (3:55)

Cool down
200 (4:17)

Got some major cramps during the first 250. Felt like menstrual cramps but it's not that time of the month. Trying to figure out if I did anything different before the swim.

inspire me (1)

May 1

Run

30m
3.06 miles
09m 48s /Mi

Hill repeats

Warm up: 1.34/12:37 9:25 pace
Up: 0.23/2:19. 10:12 pace
Down: 0.24/2:22. 9:45 pace
Up: 0.23/2:21. 10:25 pace
Down: 0.24/2:22. 9:46 pace
Up: 0.23/2:26. 10:35 pace
Cool down: 0.55/5:31. 10:07 pace

Strength

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
20
20
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
20
20
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
8 pendulum
9 body crunch
18 push through
11 pulse up
10 jack knife
6 side bend

Sport

Yoga
1h 00m

inspire me (1)

April 30

Swim

1h 02m 18s
3050.00 yards
02m 02s /100 yards

4 x 150 (100 swim, 50 pull)
1:52, :56
1:59, :55
1:58, :56
3:03 (oops did 150), :57

200 drills (1:29 side, 1:07 fist, :37 left arm, :36 right arm, 1:04 fingertip)

2 x 500 (10:20, 10:35)
8 x 100 (1:59, 1:59, 1:59, 1:59, 1:58, 1:58, 1:59, 1:59)
8 x 50 (:56, :57, :57, :56, :57, :57, :57, :57)

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups
1
50
50
0
0

inspire me (0)

April 29

Run

1h 00m
6.08 miles
09m 52s /Mi

Early run before church. 72 with 85% humidity. I can already tell it's going to be a long hot summer of training.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
GENERAL - Lawn mower
1
15
15
8
8
ABS - Crunches, Bicycle
1
20
20
0
0
BICEPS - DB Curls Alternating
1
25
25
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
25
25
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:
10side bend
13 double crunch
10 reverse crunch
30 goalies

inspire me (3)

April 28

Bike

1h 05m 27s
18.02 miles
16.52 Mi/hr

Fun ride on the way out. Not so fun on the way back. The way the wind blows here, I always seem to have the headwind going up the hills. Oh well, what doesn't kill you only makes you stronger.