Alice's Training Blog

Saturday - May 2

Run
  • 1h 55m 32s
  • 13.10 miles
  • 08m 49s /Mi

Great race! See race report. Beat my goal of two hours by almost 5 minutes!!

Friday - May 1

Bike
  • 47m 46s
  • 12.00 miles
  • 15.07 Mi/hr

12 miles on the trainer. Took it easy. Was supposed to do 20 miles, but I have a race tomorrow.

Swim
  • 32m 28s
  • 1200.00 yards
  • 02m 43s /100 yards

DRILLS
200 w/u
100 catchup
100 isolated arms
100 fists
100 shark
100 treadmill
100 followthru splash
100 side to side kick
100 IM
50 modified IM
50 sculling on back, feet first
200 c/d

Strength
  • 32m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Pullups
    3
    4
    4
    0
    0
  • CHEST - Flat Bench Press
    3
    8
    12
    65
    65
  • CORE - Back Extensions (FB)
    3
    12
    12
    0
    0
  • CORE - Crunches (FB)
    3
    12
    12
    0
    0
  • CORE - Rotary Twist
    6
    12
    12
    35
    35
  • LEGS - Hip abductor
    3
    12
    12
    120
    120
  • LEGS - Hip adductor
    3
    12
    12
    75
    75
  • TRICEPS - Assisted Dips
    3
    8
    10
    0
    0
  • TRICEPS - Pulley pushdown
    3
    12
    12
    75
    75

Thursday - April 30

Run
  • 10m
  • 0.50 miles
  • -----

Wind sprints in parking lot.
About 10 of them.
I am not as fast as I used to be when I was younger! AND going fast makes me REALLY winded!

Swim
  • 28m
  • 1400.00 yards
  • 02m /100 yards

200 w/u
10 x 100 swim on the 1:55
Each 100 was done in about 1:35 to 1:45. The first one was 1:32.
200 c/d

Wednesday - April 29

Run
  • 49m 24s
  • 5.53 miles
  • 08m 56s /Mi

Felt fast. Felt good. Last big run before Cap City. Forgot HR monitor.

Tuesday - April 28

Monday - April 27

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    3
    10
    10
    0
    0
  • CHEST - Flat Bench Press
    3
    8
    12
    65
    65
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Physio Side Raises (FB)
    6
    10
    10
    0
    0
  • LEGS - 2 Leg Squats
    3
    12
    12
    80
    80
  • LEGS - Hip Swing
    6
    10
    10
    30
    30
  • LEGS - Standing calf raises
    3
    12
    12
    80
    80
  • TRICEPS - Assisted Dips
    3
    8
    12
    7
    7

Sunday - April 26

Bike
  • 1h 21m 01s
  • 20.80 miles
  • 15.40 Mi/hr

Actually a great ride for me. I had a tailwind and downhill going out and thought I would really struggle on the way back, but not so much. My average is pretty bad, but everytime I looked down I was going 17 or 18. Once in a headwind I was going 16. I did get stuck at a light or two. 532 Cal

ahohl's Training Log


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