• 30m
  • 2.58 miles
  • 11m 37s /Mi
  • 32m
  • 1250.00 yards
  • 02m 34s /100 yards

300 warmup
8 x 25 drills (kick/pull alternating)
4 x 150 done as 25 easy/25 hard
150 cool down

  • 53m
  • 4.30 miles
  • 12m 19s /Mi

One of those clear, sharp winter mornings. Toes got a little cold but otherwise, I felt comfortable.

  • 24m
  • 1150.00 yards
  • 02m 05s /100 yards

300 warmup
8 x 25 drills (did mostly fist drill, then paddles)
5 x 100 moderate intensity.
50 warm down (too lazy to do the whole workout)

  • 52m
  • 16.00 miles
  • 18.46 Mi/hr

Sufferfest Nine Hammers. Supposed to ride for an hour. The Garmin was acting up quite a bit, so lost some time getting it to pick up correct cadence. Finally just reset the darned thing and it started working

Work is pretty hectic, but hopeful that I can slip out at lunch and get a swim in.

Looked like I was not going to get to take a lunch, but just took the attitude of f--- it, I'm going. Glad I went, had a good swim

  • 35m

20 front squats, 30# on barbell
20 assisted pullups (used band)
20 supine hip extension
20 arnie press, 10 lb db
20 overhead pull downs using 25# band

Circuit 2
20 side lunge, l/r
20 unilateral low row using 25 lb band
20 l/b unilateral supine hip extension
20 med ball pushups
20 l/r unilateral cable pulls

Circuit 3
20 dead lift, 25# barbell
20 bend over row, 10 lb db
20 unilateral supine hip extension, knee flexion
20 l/r unilateral cable push
20 assisted chin ups

Core Specific
8 l/r alternating superman on fb
10 reverse hyperextension on fb
60 sec prone cobra
8 l/r lower abdominal 2A
20 sec l/r oblique raise

  • 1h 33m
  • 7.45 miles
  • 12m 28s /Mi

decent long run. Rained the whole time.

  • 31m
  • 1370.00 yards
  • 02m 16s /100 yards

Straight swim. Had to stop twice to try different goggles --- problems with fogging

It was raining lightly this morning when I got up. Thought about waiting to see if the rain would stop before heading out for run, but decided to just go and get it done. Glad I did that, it really wasn't uncomfortable. As the day progressed, the wind picked up and the temp dropped.

  • 43m
  • 3.50 miles
  • 12m 17s /Mi

Decent run. Could tell I had an extra glass of wine last night.

  • 1h 35m
  • 26.92 miles
  • 17.00 Mi/hr

Guessing on the distance/pace --- Garmin was not charged up and the battery died early on. Did Sufferfest Iglasiatt -- felt like a good workout

The bike club social was fun, saw a lot of people I knew and quite a few that I didn't know. Our bike club has all types of riders. We have been to socials where we didn't know a soul and didn't really feel welcome. A friend once said she would never join the bike club because of all the old weirdos, which sounds awful. But I somewhat understood what she meant.

So fortunately there were plenty of people that we knew. Lots of overlap from the running club, not so much the tri club.

Legs were feeling pretty beat up this morning, so the bed won out. Then this evening is the bike club social at downtown eatery. I was sick last year and so had to miss it, but Steve reported that it was a very nice event.

abake's Training Log

 January 2015 
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals