(warm-up)
stretch
hand stands
Workout
30 min run (L.4)
60 min bike (alt. 10 min on big ring & small ring)
30 min swim (L.5)
make transitions as fast as possible- no rest!
(cool-down)
hot tub/stretch
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This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Knowledge
Blog Archive
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2008
(81)
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May
(22)
- Saturday- Reverse Tri
- Friday- Long Swim
- Wednesday- Speed Day
- Tuesday- Speed Day
- Monday Countdown- 12 Weeks
- Wednesday- Rest
- Tuesday- Indoor
- Monday- Touch the Clouds
- Saturday- Race & A Little Extra
- Friday- One Mind, One Muscle
- Thursday- Hiking & Indoor
- Wednesday- Take a Hike
- Tuesday- Rest
- Monday- Strength Endurance
- Friday-Sunday: Baptism Weekend
- Thursday- Indoor
- Wednesday- Swimming Challenge
- Tuesday- Random Cardio
- Monday- Rike My Bike
- Saturday- Run Like the Wind
- Friday- Cup Check
- Thursday- Strength and Build
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▼
May
(22)
1 comment:
Today may have been one of the most difficult workout days I have ever had. Still feeling it from the previous day's swim, I tried to get as much nutrition in as I could.
My energy levels were fine during the workout- I had 44 oz of water and a gel pack (before I got in the water, obviously).
Here was the break down of the distances:
Run 30 min uphill- 3.5 miles
Ride 1 hr (alt up hill and flat)- 19.6 miles
Swim 30 min at race pace- avg 1:05 over all 30 of the 50's
The swim part was incredibly difficult. My transition was actually pretty fast given I did everything at the gym. In total the day took me around 2 hour and 15 min.
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