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

Goals for Week of April 13, 2009

Swim: 4000y
Bike: 60mi
Run: 15mi
Strength: 2hrs
Rest: 1 day, On my birthday!

No swim classes this week, so I have to do the 4000y on my own.

Week of April 6, 2009

Monday
1.08 mi 11:00min avHR 136, treadmill
15 min KBells
20 min Swiss Ball + Dumbbells

Tuesday
3.4 mi interval treadmill run
25min+5CD, avHR 161

Wednesday
Time Taken: 01:35:43
Route: Whitney - Canal 23mi
Total Distance: 23.16 mi.
Burned: 914 (kcal)
HR: 161 (avg) 175 (max)
Pace: 04:04 (avg)
Speed: 14.5mph (avg) 24.6mph (max)


PM: Swim Class: 2450y

Thursday
Rest Day!

Friday
2.25 Mi 19:40min AHR:158 treadmill
20 min Kettlebells
20 min Swiss Ball + Dumbbells, lunges, abs

Saturday
30min Kickboxing Class
30min Kettlebell Class

Sunday
Total Miles: 40

Ride 1:
Time Taken: 02:03:00
Total Distance: 27.81 mi.
Burned: 939 (kcal)
Speed: 13.6mph (avg)


Ride 2:
Time Taken: 01:05:48
Route: Easter - New Haven
Total Distance: 12.88 mi.
Burned: 377 (kcal)
Pace: 05:04 (avg)
Speed: 11.7mph (avg)

Start Time: 08:30:00
End Time: 09:39:00
Time Taken: 01:08:52
Route: Whitney - Canal
Total Distance: 16.06 mi.
Burned: 654 (kcal)
HR: 154 (avg) 177 (max)
Pace: 04:16 (avg)
Speed: 14.07mph (avg), 25.7mph (max)



Swim Class
1850 yards

30min Kettlebell Class
30min Kickboxing Class

Rest Day

Time Taken: 01:16:33
Route: Whitney Ave/Hamden
Total Distance: 8.54 mi.
Burned: 804 (kcal)
HR: 170 (avg) 180 (max)
Pace: 08:58 (avg) 07:04 (max)
Speed: 6.7 (mi/hr) (avg)

Treadmill Run: 30+5min, 3.47mi avHR:158

Swim Class: 2800 yards

Finally, a real run!

Date: 03/30/2009
Start Time: 06:30:00
End Time: 07:30:00
Time Taken: 01:00:03
Route: Orange - Long Wharf Circuit
Total Distance: 7.03 mi.
Burned: 665 (kcal)
HR: 173 (avg) 187 (max)
Pace: 08:31 (avg)
Speed: 7.02 (mi/hr) (avg)

Swim Meet
Warm Up: 5 x 50 or so

Competitions:
50y Fist Drill
50y Catch-Up w/ Stick
100y Freestyle
25y Doggie Paddle

1 Asthma Attack of Doom
Well at least I kicked ass at the doggie paddle, sigh.

Treadmill Intervals: 30min+5CD 3.81mi avHR:162 cal: 462

Strength Training: 25min cal 184 avHR: 118
Swiss Ball, Ab Work, Butt Blast, push-ups
Dumbbell: Triceps, Side Bends

15 min + 5min cooldown, elliptical 152cal
Boxing with gloves and training mitts
Teaching a friend how to box

AM Workout:
Kettlebells & Kickboxing

10min+2CD 1.14mi 136cal avHR:146
10:30min Kettlebells 103cal
15min Swiss Ball and Dumbbells 145cal

PM: Rollerskating!! 2 hours

Rest Day
I am just so tired today. Not sure what's going on, but I'm not going to push myself. I'm sick of junk miles, junk workouts. I know I'm not at my best right now. It's frustrating.

Swim: 2000 yards total
mostly doing the fingertip drill off and on
100 yards catch up drill
100 yards backstroke
100 yards 6 on side kick

Time Taken: 00:26:53
Total Distance: 3 mi.
Burned: 282 (kcal)
Effort: Normal
Quality: Ok
HR: 171 (avg) 183 (max)
Pace: 08:55 (avg)
Speed: 6.71mph(avg), 8mph (max)



Calories burned according to pace around 280
Calories burned according to average HR 418
I don't know what to believe anymore...

March 21, 2009

Time Taken: 00:51:40
Total Distance: 5.52 mi.
Burned: 769 (kcal)
Workout Weight: 121.0 lbs.
HR: 167 (avg) 180 (max)
Pace: 09:24 (avg)
Speed: 6.4mph (avg), 8.8mph (max)

March 19, 2009

AM Workout
5min + 1min cooldown treadmill, .51mi 53cal
15min kettlebells 162cal
5min treadmill .49mi 57cal
15min swiss ball exercises 149cal
ab exercises, stretch

total calories burned: 421

March 18, 2009

AM Workout
40+5min cooldown 4.73mi, average HR: 166, 618cal
1-5min warmup, 5-10 6.0mph, 10-20min 6.5, 20-30min 7.0, 30-37min 7.5, 37-40min 8.0
10min strength training:
push ups x2, leg lifts, sumo squat bicep curl, side bends, tricep, dip/kick lunge

PM Workout
Swim Class
50 freestyle, 50 backstroke: 6x100
Drill: 6x50
1/2 sprint, 1/2 EASY: 4x25
SPRINT, consistent pace, fastest possible: 12x50
Kick: 200
Easy, choice: 300
Total Yards: 2100

12x50 sprints were brutal. I had a lot on my mind today, and couldn't quite clear my mind enough to swim well. My sprint times were around 50-54 sec.

March 17, 2009

AM Workout
Treadmill Intervals: 30+5min 3.73mi 485cal
10 min Kettlebell
10 min: pushups x 2, butt blast, reverse crunch, laying crunch, bicycle 240cal

total calories burned: 725

March 16, 2009

10+3 1.13mi 128cal
15min Kettlebells 163cal
10min Swiss Ball + Free Weights 104cal

total calories burned: 395