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