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March 11

Swim
  • 1h 00m
  • 3500.00 yards
  • 01m 42s /100 yards

3000 yard straight swim (roughly 50 minutes)

5 x 50 All Out on 60 seconds (35, 37, 37, 37, 36)

250 Cool-down

Run
  • 47m 28s
  • 6.07 miles
  • 07m 49s /Mi

Heavy legs for the first mile or so, but things smoothed out as the run progressed. I wanted to push the first 3 miles and then settle into a more relaxed pace for the remaining 3 miles.

Mile 1: 7 min 49 sec
Mile 2: 7 min 34 sec
Mile 3: 7 min 36 sec
Mile 4: 8 min 04 sec
Mile 5: 7 min 58 sec
Mile 6: 7 min 46 sec

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • ABS - Crunch, Twisting
    3
    20
    20
    0
    0
  • ABS - Crunches
    3
    20
    20
    0
    0

  • Health data: Sleep: 2 Soreness: 5 Fatigue: 3 RHR: 80 Hours slept: 6 Overall Workout: 4

March 10

Bike
  • 2h 02m
  • 38.00 miles
  • 18.20 Mi/hr

A pretty good spin session. My shirt was soaked in sweat by the end. However, my legs are getting pretty fatigued from the last 3 days of biking. It's probably time for some swimming to give them a break.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • ABS - Crunch, Twisting
    3
    20
    20
    0
    0
  • ABS - Crunches
    3
    20
    20
    0
    0

  • Health data: Sleep: 3 Soreness: 5 Fatigue: 3 RHR: 80 Hours slept: 7.5 Overall Workout: 3

March 9

Bike
  • 1h 45m
  • 30.00 miles
  • 17.14 Mi/hr

I felt quite a bit better today, but it could be the fact I took a 2.5 hour nap this afternoon to make up for an aweful night's sleep.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    12
    12
    0
    0
  • ABS - Situp, Modified Jacknife
    3
    12
    12
    0
    0
  • BICEPS - DB Curls
    3
    12
    12
    25
    25
  • BICEPS - DB Split Curls
    3
    12
    12
    25
    25
  • SHOULDERS - Alternate Standing DB Press
    3
    12
    12
    25
    25
  • SHOULDERS - Front DB raise
    3
    12
    12
    25
    25

  • Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 5 Overall Workout: 3

March 8

Bike
  • 2h 35m 15s
  • 45.00 miles
  • 17.39 Mi/hr

Still feeling a little run-down (reflected in the much higher average HR and max HR). At the 2 hour mark things just absolutely fell apart. I really labored the last 35 minutes.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • ABS - Crunch, Twisting
    3
    20
    20
    0
    0
  • ABS - Crunches
    3
    20
    20
    0
    0

I realized I have not focused on core strength in a number of weeks, and really should dedictate a few extra minutes a week to core training.

  • Health data: Sleep: 3 Sick: 3 Hours slept: 8 Overall Workout: 3

March 7

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    20
    20
    0
    0
  • ABS - Situp, Modified Jacknife
    3
    20
    20
    0
    0
  • BICEPS - DB Curls
    3
    12
    12
    25
    25
  • BICEPS - DB Split Curls
    3
    12
    12
    25
    25
  • SHOULDERS - Alternate Standing DB Press
    3
    12
    12
    25
    25
  • SHOULDERS - Front DB raise
    3
    12
    12
    25
    25

A quick workout, without over working myself. I'm hoping to be back to full energy by the end of this weekend.

  • Health data: Sleep: 2 Soreness: 5 Fatigue: 4 RHR: 65 Sick: 3 Hours slept: 8.5 Overall Workout: 3

March 6

I feel like I'm getting sick. I feel absolutely drained and like I have a slight fever. I suppose it was only a matter of time, since half the office is sick. I'll just continue to drink tea and attempt to get extra sleep. Tonight's workout may have to be cancelled for the betterment of future training.

  • Health data: Sleep: 3 Soreness: 5 Fatigue: 3 RHR: 60 Sick: 3 Hours slept: 7.5

March 5

Bike
  • 2h 00m
  • 36.30 miles
  • 18.15 Mi/hr

My legs felt well rested and nearly fully recovered from Sunday's run. Although working up a good sweat, 2 hours felt relatively comfortable.

  • Health data: Sleep: 3 Soreness: 5 Fatigue: 4 Hours slept: 8 Overall Workout: 4
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clarkar12's Training Log


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