Sunday, January 31, 2010

Inertia.

Grade 10 science class. The pendulum. That's what I thought about on my run today. Newton's law that "a body in motion stays in motion until met by an opposing force" (or something like that- Grade 10 wasn't yesterday).

I let inertia run its course today (pun intended) by speeding up on decents and accepting the resistence of inclines. The run ended up faster than my usual 6:04 pace partly due to my fun with inertia but also because it was freeeezing! My eyeballs and the corners of my mouth were actually freezing (temperature was feels like -20 Celsius). I felt good so I ran the last couple of kilometers as fast as I felt like going.



Totals this week:

Running: 3 X totalling ~40km (24 miles) [4 hours]
Biking: 3 X totalling 3 hours
Swimming: 2 X totalling 2 hours
Strength: 1 X totalling 1 hour

Saturday, January 30, 2010

70 minutes bike (Spinervals Aerobic Endurance Booster)
Yesterday, January 29th = 60 minutes running (15 of which were a failed attempt to run outside in 50km/hr winds on fresh snow. There were some profanities yelled and the run was to be continued... I finished it later yesterday afternoon on the very warm and flat [but very boring] Dalhousie indoor track)

70 minutes bike (the first 15-20 mins of Hillacious + Spinervals "Autumn Country Ride")

+ approximately 40 mins walking from my apt to gym and back

Thursday, January 28, 2010

Today:

Swim...

4X:
150m swim
150m pull buoy
200m kick

+300m swim = 2300m/60 minutes

40 minutes Weights...
Barbell squats: 3 x 20 @ 25/35/45 lbs
Squats on bosu: 1 x 20 @ 30 lbs
Single leg squats: 1 x 20/leg @ 20 lbs
Leg press: 1 x 20 @ 90 lbs
Chest press: 3 x 20 @ 20 lbs
Lat pull downs: 3 x 15/20/20 @ 45 lbs
Hyperextensions: 2 x 20
Bicycle crunches: 1 x 40
Situps: 1 x 20
Hanging knee raises: 1 x 20
Calf press: 1 x 20 @ 70 lbs + 1 x 20 @ 70 lbs (left leg only) and 1 x 20 heel raises w/ DBs left only 40 lbs
Hip abductors: 1 x 20 @ 70 lbs

Wednesday, January 27, 2010

Yesterday: Off!

Today:

14km @ 6:00min/km

Loving the above freezing temps and sunshine!! :)

Monday, January 25, 2010

Yesterday:

6.5 miles treadmill (w/ 30 min tempo @ 7.0mph/1% grade)

Today:

30 mins Spinervals Time Save Tempo Workout
60 mins swim = 4 X:

150m swim
150m pull
200m kick (2000m total)

Saturday, January 23, 2010

60 minutes bike (incl. 20 min TT)

Friday, January 22, 2010

Winter running has been nice so far but I will be happy when I'm no longer running on packed snow! Not good for the IT band syndrome. :)

30 minutes w/u on the bike (Spinervals Time Saver Threshold Workout)

+

11km @ 6:04min/km

Yesterday...

60 minutes strength (Jillian Michaels' "No More Trouble Zones")

+

50 minutes in the pool (~1700m, mostly drills, w/Mark)

Wednesday, January 20, 2010

Yesterday: 10k w/ 10 x 100m strides

Today: swimmin'

4X:
100m swim
200m pull
100m kick
100m one arm drill

+ 2 x 100m

Total = 60 min (~2200m)

Monday, January 18, 2010

10 mins bike w/u

50 mins strength:

Barbell squats: 3 x 20 @ 25/35/40 lbs
Single leg DB squats: 1 x 20 @ 20 lbs
Leg press: 2 x 20 @ 90 lbs
Lat pull downs: 3 x 20 @ 45 lbs
Seated rows: 3 x 20 @ 20 lbs
Hanging knee raises: 1 x 20
Calf press: 2 x 20 @ 90 lbs (2 x 20 @ 50 lbs left leg only)
Chest press: 3 x 20 @ 20 lbs
Bicycles: 1 x 40
Hip Abductors: 2 x 20 @ 70/80 lbs

Sunday, January 17, 2010

14k Medium Long Run w/ 6k @ 5:14

Saturday, January 16, 2010

60 mins Spinervals Hillacious w/ Mark

Friday, January 15, 2010

This swim was exactly what I needed today. :)

4X: [60 min total/2100m]

100m swim
200m pull
100m kick
100m one arm drill

+ 100m at the end practicing flip turns. Oy.

Thursday, January 14, 2010

Wednesday, January 13, 2010

At the pool today was 4 X:

100m swim
100m pull
200m kick w/ fins
100m single arm drills w/ fins

+100m swim at the end.

Total: 2100m (~60 mins)

Then 30 mins weights:

Circuit 1
DB squats: 1 x 20 @ 20 lbs
Lat pull downs: 1 x 15 @ 30 lbs
Squats on bosu: 1 x 20 (no weights)
Calf press: 1 x 20 @ 50 lbs (left leg only), 1 x 20 @ 90 lbs (both legs)
Seated row: 1 x 20 @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Hanging knee raises: 1 x 20
Hyperextensions: 1 x 20

Circuit 2
Barbell squats: 1 x 20 @ 25 lbs
Lat pull downs: 1 x 15 @ 30 lbs
Squats on bosu: 1 x 20 (no weights)
Calf press: 1 x 20 @ 50 lbs (left leg only), 1 x 20 @ 90 lbs (both legs)
Heel raise: 1 x 20 @ 50 lbs (left leg only)
Seated row: 1 x 20 @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Stability ball reverse crunch: 1 x 20
Hyperextensions: 1 x 20

Tuesday, January 12, 2010

Monday, January 11, 2010

Strength day.

15 minutes warm up on spin bike

60 mins weights =

Circuit 1
Squats on bosu: 1 x 20 @ 20 lbs
Lat pull down: 1 x 20 @ 30 lbs
Single leg squats on bosu: 1 x 20/leg @ 20 lbs
Chest press: 1 x 20 @ 20 lbs
Overhead press: 1 x 20 @ 30 lbs
Hip Abduction Machine: 1 x 20 @ 80 lbs
Hyperextensions: 1 x 20
Bicycles: 1 x 20/side

Circuit 2
Single leg squats on bosu: 1 x 20 @ lbs
Lat pull down: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Chest Press: 1 x 20 @ 20 lbs
Stability ball passes: 1 x 15
Hyperextensions: 1 x 20
Calf Press: 1 x 20 @ 110 lbs

Circuit 3
Step-ups: 1 x 20/side @ 20 lbs
Lat pull downs: 1 x 20 @ 30 lbs
DB Squats: 1 x 20 @ 20 lbs
Seated row: 1 x 20 @ 30 lbs
Hanging knee raises: 1 x 20
Hyperextensions: 1 x 20
Heel raise (left leg only): 1 x 20 @ 40 lbs
Calf press: 1 x 20 @ 110 kbs + extra set left leg only 20 @ 50 lbs
Hip Abductions: 1 x 20 @ 70 lbs

+stretching!

Sunday, January 10, 2010

Yesterday:

15 minute swim (~550m) w/ Mark cut short by a swim meet

90 easy spin on the trainer (Spinervals Lake Placid Course)

Friday, January 08, 2010

60 mins run (~9.5 km)

Thursday, January 07, 2010

60 mins bike (Spinervals Big Gear Strength)
60 mins swim

Wednesday, January 06, 2010

Yesterday: 30 minutes sprints on trainer + ~1500m swim w/ Mark
Today: 30 min run (~5.5km) + 30 mins weights

Today's strength w/o...

Circuit 1
DB Squats: 1 x 20 @ 20 lbs
Lat pulldowns: 1 x 20 @ 45 lbs
Seated row: 1 x 20 @ 30 lbs
Leg Press: 1 x 20 @ 90 lbs
Hip Abductions: 1 x 20
Push-ups: 1 x 20
Bicyles: 1 x 20 (per side)
Hyperextensions on ball: 1 x 20

Circuit 2
DB Single Leg Squats: 1 x 20/leg @ 20 lbs
Lat pulldowns: 1 x 20 @ 45 lbs
Seated row: 1 x 20 @ 30 lbs
DB Single Leg Squats: 1 x 20 @ 90 lbs
Calf Press: 1 x 20 @ 30 lbs
Push-ups: 1 x 20
Bicyles: 1 x 20 (per side)
Hyperextensions on ball: 1 x 20

Monday, January 04, 2010

15 minutes w/u on the trainer + 8km run w/ 8 x 100m strides

Sunday, January 03, 2010

Tuessday: off
Wednesday: off
Thursday, Dec 31: 5.5km run
Friday, January 1: 90 min bike (Spinervals Have Mercy)
Saturday, January 2: 70 min bike (Spinervals Aero Base Builder)

Sunday, January 3rd:

15 minutes w/u on bike (AHR 153, MHR 165)
55 minutes strength [3 circuits of 8 exercises w/ 20 reps]
25 minute c/d on elliptical (AHR 141, MHR 150)