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June 2

Bike
  • 2h 08m 28s
  • 35.68 miles
  • 16.66 Mi/hr

Rode by myself today. I don't like to go far when I do that, so I decided to ride to the lake and do two loops of the lake Pflugerville tri course since that race is in a couple of weeks. The first loop was good. The wind picked up on the second loop. Still happy with the ride overall, but will definitely have to push more on race day.

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

12 rollback
12 corkscrew
12 v-up
15 crunch
12 leg lift

June 1

Run
  • 1h 00m
  • 5.60 miles
  • 10m 42s /Mi

Treadmill run due to heat and time constraints.

May 31

Bike
  • 1h 00m 25s
  • 16.51 miles
  • 16.40 Mi/hr

Today is the last day of school and my son's 8th grade awards ceremony is for 2 hours in the middle of the day. I just took the whole day off work. I slept in a little bit, did my strength training and then headed out on the bike. I was a little worried what traffic would be like on a work day, but it wasn't bad. A little humid, but much cooler than an afternoon workout. I could get use to this.

Swim
  • 50m 16s
  • 2500.00 yards
  • 02m /100 yards

400 (7:54)
4 x 400 (8:04, 8:06, 8:09, 8:13)
500 pull (9:51)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Lawn mower
    1
    25
    25
    8
    8
  • BICEPS - DB Curls Alternating
    1
    25
    25
    8
    8
  • 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

25 push through
14 Russian twist
8 corkscrew

May 30

Bike
  • 45m 45s
  • 12.04 miles
  • 15.79 Mi/hr

Windy and hot.

Run
  • 16m
  • 1.61 miles
  • 09m 56s /Mi

Very happy with this considering how hot it was. Went 16 minutes to make up for the missed minute yesterday. Yes, I'm that OCD. :)

Swim
  • 41m 01s
  • 2000.00 yards
  • 02m 02s /100 yards

I know why the swim is the first event of the tri. I don't swim well after biking and running. :). Was not feeling it in the pool and was slowing down so I cut the swim shorter than planned.

400 (8:01)
300 pull (6:00)
200 (4:08)

5 x 150 (3:06, 3:07, 3:07, 3:08, 3:11)
200 (4:05)
150 (3:09)

May 29

Run
  • 59m 01s
  • 5.52 miles
  • 10m 41s /Mi

98 degrees for the run tonight, so I didn't even try to run the whole thing. Did my 4:1 walk/run from the beginning. Did ok for about 40 minutes and then struggled. Had to walk more than my 1 minute the last 5 minutes and I guess I got off track since the garmin showed 59 minutes and not 1 hour. Oh well.

Sport
  • Yoga
  • 1h 00m

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.

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bar92's Training Log


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