July 6

Run

32m 09s
3.00 miles
10m 43s /Mi

Treadmill

I leave on the mission trip in the morning, so you won't hear much from me for the next week. The plan is to go home after work today and finish packing and then hopefully get in my run. I'm hoping to get in a run in the morning before we leave. We are suppose to be at the church at 8am to load the bus. We will be going to Tahlequah, Oklahoma for the week. We don't really know what we will be doing once we get there or what our schedule will be like. I'm going to try to squeeze in at least 3-4 runs of at least 30-45 minutes, but we'll see.

inspire me (1)

July 5

Bike

1h 09m
18.19 miles
15.82 Mi/hr

100 degrees and windy, but I got it done. And with those conditions, I'm happy with the ride.

Swim

21m 58s
800.00 yards
02m 45s /100 yards

Had to get a tetanus shot this morning for the mission trip next week. Yeah, swimming after that didn't go so well. Started swimming and quickly realized I couldn't get the full stroke or a good pull with my left arm. Decided to do some kick sets. Man am I slow at kicking.

300 (6:22)
200 pull (4:16)
6 x 50 kick (1:51, 1:50, 1:47, 2:02, 1:53, 1:57)

inspire me (1)

July 4

Bike

2h 30m 49s
42.21 miles
16.79 Mi/hr

Did my long ride this morning since I leave on the mission trip Saturday morning. Wind picked up the last 45 minutes, but it stayed overcast most of the ride.

Run

30m
3.01 miles
09m 58s /Mi

They were closing the parking lots at the lake for the firecracker festival, so I had to move the car real quick before I could head out for my run. Ran around the lake.

Strength

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
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

50s plank
12 side crunch
8 side bend
12 pulse up

inspire me (1)

July 3

Run

1h 00m
5.67 miles
10m 34s /Mi

Treadmill run due to heat

@10 min, 10 x 1 fast with 1 min jog

inspire me (2)

July 2

Swim

58m 21s
2800.00 yards
02m 04s /100 yards

Late swim due to meetings at church.

300 (6:05)
300 pull (6:00)

3 x 150 (3:05, 3:09, 3:10)
200 pull (4:04)
3 x 150 (3:08, 3:11, 3:13)
200 pull (4:02)
3 x 150 (3:13, 3:12, 3:15)
200 pull (4:06)
150 (3:18)

100 (2:11)

Still had a few coughing issues toward the end, but I think the cough is slowly going away.

Busy day and it's going to be a busy week. I will be leaving Saturday to go on the mission trip with the youth from our church, so we had a sponsor meeting tonight to go over the details. The mission trip is Saturday to Saturday. I'm going to do my long bike ride on Wednesday so I can get that in before I go, but I won't be able to swim or ride while on the trip. Running will be iffy. If I can get up early and sneak out without waking anyone up in the morning, I may be able to get in 30-45 minutes, but I doubt I'll get much more than that at any one time. If I can squeeze in extra stuff this week I will, but that's doubtful as well. Oh well.