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2007 Workout LogSwim

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Bike

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Run

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Post-Season Week 1DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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9/17-9/21MondaySwimE20.371250400PoolWarm water..used paddles…arms got tired…need to strengthen arms

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TuesdayMT BikeE20.575.25136253Roxborough (road)Slow morning…cold / windy…lots of hills…don't think I'll ride that way again…not that fun.

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WednesdayT RunE20.43.98151661Ditch TrailBeautiful views!! Good trail run…some up and downs, some rocks, but easy to run quickly….full loop is 7 miles…can be done out and back for 14…might be a good MT bike ride

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ThursdayRD RunE10.32.6140382Arrowhead ShoresRan with Hannah. Easy run, almost recovery

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FridaySwimE20.41400400PoolLots of paddles…some with legs some without.

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SaturdayRD BikeE21.0817.751361053To Deer CreekHeadwind coming back….good leg speed

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Totals3.123149Good week. Not too tired. Running Wed evening helped (not early AM)

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5.2 hr

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Post-Season Week 2DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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9/24-9/29MondayCore0.3175GymOk…a little tight and weak. It will be good to hit the gym on a regular basis again.

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TuesdaySwimE20.431500450Pool30 laps. Good rhythm toward end. Swam 2 x 300. Still 12 min of target time.

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WednesdayT RunE30.464.27150788Ditch TrailA little longer, but slower than I wanted. Legs still a little tired from Monday Core workout.

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ThursdayMT BikeE11.189.83135449Ditch to MarshalNot the best ride. Flat and unexciting.

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FridaySwimE20.411500450PoolTired and had a hard time with breathing. Tried "high elbow" stroke….felt it in back shoulder, but good.

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SaturdayMT BikeE31.4610.34141700Roxborough ShackGreat ride! Used gears well and had good cadence….saved a lot of energy…. 1.06 to shack

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Totals4.243012Good week. Made imporvements on bike and swim….think calories are off for MT bikeing on my GPS, so using web site..based on hr.

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7.06 hr

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Post-Season Week 3DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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10/1-10/5MondaySwimE20.41500450PoolCut last weeks time by about .30 sec's, and I think I can cut another 2 min if I push it…I warmed up really easy.

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Core0.35100GymEasy….did three pull-up's (downs) and some light bench and curl's (bar) just to get use to it….don't want to get sore

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TuesdayRD RunE20.54.57152746Boulder Res LoopTook it easy, slow pace. Run seemed longer than it was.

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Core0.35100Gym

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WednesdayRD BikeE10.358.04133433Arrowhead ShoresEasy ride…two loops

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Core0.1550House

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ThursdayRest

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FridaySwimE20.451700475PoolTrying to rest less

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SaturdayRD RunE20.514.79832Chatfield LoopGood run, but slow. Headwind coming back.

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Totals3.063186Didn't sleep as well as I'd have liked. Think it affected performance. Good to do core again.

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5.1 hr

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Post-Season Week 4DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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10/8-10/12MondayCoreAA0.35260GymLifted…took it easy and only one set of each….didn't want to be sore for the rest of the week

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TuesdaySwimE30.431700475Pool30 laps / .38 min. Showing progress. Good high elbow and glide…keep working on it!!

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CoreAA0.4200HomeDid movement prep, prehab, and physo ball.

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WednesdayRD BikeE20.5113.26137776IBM C LoopEasy work out….focused on cadence - medium speed.

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CoreAA0.38150Home1/2 core 1/2 stretch

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ThursdayRD RunE40.273.1157487IBM RoadStarted to fast, and kind of burned out in the middle…ran intervals after that.

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FridayRest

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SaturdayRD RunE20.32.58133435Arrowhead ShoresRan easy just needed to get out. Body still a little worn down. Eat just before running…don't do again.

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Swim0.15PoolTaught Hannah how to freestyle

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Totals2.792783Not sure why time was so low.

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4.65

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Post-Season Week 5DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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10/15-10/20MondayCoreAA0.3200GymMovement Prep and PreHab

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Indoor BikeS10.4470Gym5 min warm up, 4 min interval, 2 min rest, 5 cool down

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TuesdaySwimE20.431700495PoolSlow today…not enough sleep last night

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CoreAA0.45400GymLifted - full body

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WednesdayRD RunE30.373.81152586Arrowhead ShoresHard run…body very sore from yesterday

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ThursdayCoreAA0.31150GymMovement Prep and PreHab

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BikeS10.41480Gym85-90 rpm

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FridaySwimE20.411600495PoolStill sore from Tuesday….really hard and slow

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CoreAA0.59400GymTired, but good lift

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SaturdayRD RunE30.353.41150551Arrowhead ShoresTired….ok run

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Totals4.024227Lifting clearly took it's toll this week, and well as increased hours…don't want to over train

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6.7 hrLooking forward to a light week next week.

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Swim1.4

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Bike1.35

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Run1.2

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Post-Season Week 6DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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10/22-10/27MondaySwimE20.411700495Pool

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ThursdayRD RunE20.413.9550SacramentoEasy run….Plenty of rest and low elevation….Felt Great!

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Total0.821045Easy week with lots of rest….suprized how tired my body was…responded well to the days off

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1.4 hr

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Post-Season Week 7DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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10/29-11/3MondayCoreAA0.3200GymMovement Prep and Pre Hab (shoulders, hips, and core)

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BikeE10.3430GymSteady pace - 85-90 rpm

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TuesdayCoreAA0.59400GymLift - full body….felt pretty strong for not lifting for a week.

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WednesdayRD RunE30.424.19151640RoxboroughStarted slow because legs were still sore, but felt pretty good so I went for extra mile at easy pace

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ThursdayCoreAA0.3200GymPhyso Ball

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BikeE10.3310GymSteady pace - 85-90 rpm

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FridayCoreAA0.59400GymMovement prep and full body lift…increased most movements by 5lbs…felt pretty good

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SaturdayRD RunE30.424.17157670RoxboroughNot as easy as Wednesday's run, but not bad

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Totals3.223250Good week…ready for next level in weight training.

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5.36

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Run1.4

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Bike1