Week of June 15, 2009

Recap of last week's Totals:
Run: 17.09mi
Bike: 1:33 min (spin + trainer)
Swim: 5000y
Strength: 1:34 min
Kickboxing: 30 min

Been starting to up my weights again in kettlebells and dumbbells. Been using 25lb weights more often. Learned a great exercise which really works the glutes. Hold a weight close to your chest, get into a sumo squat position and walk forward 10 steps and walk backwards 10 steps.

Workouts of note:
Wednesday was the last indoor swim session for Trifitness. Bought a wetsuit this weekend and will hopefully join the outdoor sessions soon. Excited, Yoga for Athletes is before the outdoor swims.
7.13mi run on Friday was great. Haven't run that far since April!
2800y swim on Saturday was on my own, followed old workout from my swim classes:
Warm up:
Choice 300y

Drill:
50y one arm/25 max DPS - 4x75y
Kick - 4x50y
Swim - Build 4x25y

Main Set:
Pull & Paddles - 500y
Pull no paddles, same pace as above - 500y
No pull, same pace as above - 500y

Cooldown:
50 kick/25 max DPS - 4x75y
Easy - 100y

Goals for Week of June 22, 2009

Run: 15mi
Bike: 3 hours stationary/50 miles
Swim: 5000y
Strength: 2 hours

I reaaaaally need to get back on my bike!
I'm going to commit to at least one real bike ride this week!

Week of June 1, 2009

Wow I've been quite remiss on updating this. Buckeye Outdoors really helps me keep track of this, but I think the weekly goals were important. Attempting again to update the training log.

Run: 13.96
Bike: BIG FAT ZERO
Swim: 5100 (yay!)
Strength: 1hr 30min (not too shabby)

Been getting a lot more swimming in. Need to work on getting more bike workouts in!

Goals for Week of April 26, 2009

Run: 10mi
Bike: 70mi
Swim: 4000y
Strength: 1hr 30min
Rest: 1 day

Week of April 19, 2009

Run: 10.75mi
Bike: 16.5mi
Swim: 3400y
Strength: 55:00min
Rest: 2 days

Sunday:
Swim Class, 1700y

Monday: Rest Day

Tuesday:
Run: 1.15mi treadmill warmup, 10+ 1min
Strength:
20min KB
20min swiss ball: tricep dips, pull-ins, alternating chest press, chest press, bridge, pelvic tilt X 2
lunges, butt blast, push ups X 2, bicycle, rev crunch, pilates V

Wednesday:
Swim Class, 1700y

Thursday:
Run: 2.59 Mi, treadmill
20 + 3min
AHR: 157

Strength: 15min
rev crunch, pilates v, pilates alternate sit-up, bicycle, plank, back leg lifts, side leg lifts, mod push ups, push ups

Bike:
Computrainer Class
Distance: 16.5 Mi
Time: 00:45:00
AHR: 163
Avg Watts: 120


Friday:
Long Run:
Distance: 7.01 Mi
Time: 01:00:12
AHR 171, MHR 185
Description Orange - downtown - whitney - east rock park


Saturday: Rest, Gardened

Goals for Week of April 19, 2009

Run: 10mi
Bike: 50mi
Swim: 4000y
Strength: 2 hr
Rest: 1

Week of April 12, 2009

Weekly Totals Summary:
Workouts: 10
Total Time: 9:27:28
Total Distance: 93.9mi
Est Cal Burned: 4543

Sunday:
Bike:
Distance: 27.12 Mi, Time: 02:02:59
Description: TriFitness Easter Ride

Bike:
Distance: 12.87 Mi, Time: 01:05:00

Monday:
AM: Distance: 1.14 Mi, Time: 11:00
AHR 134, Description:treadmill warmup

35 min Strength: 15min KB, 20min - 2x: lunges, swiss ball: chest press, bridge, pelvic tilt, tricep dips. Abs: Bicycle, pilates, crunches

PM: Swim 2000y


Tuesday:
Run:
Time Taken: 01:04:27
Route: Shelton
Total Distance: 6.77 mi.
Burned: 674 (kcal)
Pace: 09:31 avg, 07:15 max
Speed: 6.3mph avg


Wednesday: Kettlebells and Kickboxing

Thursday:
Run:
Time Taken: 00:42:22
Total Distance: 5.05 mi.
Burned: 504 (kcal)
HR: 170 avg, 191 max
Pace: 08:22
Speed: 7.15mph


PM: Computrainer Session, 10mi
Time: 48min, avHR: 168, avg watts: 120

Friday:
3.92mi, 34:45

Saturday:
Bike:
Time Taken: 02:08:45
Route: New Haven - Milford, coastal
Total Distance: 25.93 mi.
Burned: 980 (kcal)
HR: 144 avg, 170 max
Speed: 12.1mph