TRI Harder.....GK17 » Sweat365 » Fitness Community

Bi-ceps, chest !!

greenking17 — Fri, 21 Nov 2008 00:30:00 +0000

just curls, push-ups, and presses. Nothing special, didn’t want to burn too hard since I was going to swim soon after.

Workout:

Type: Strength Training
Date: 11/20/2008
Time: 18:30:00
Total Time: 00:25:00.00

Swim - 0.6 hours - 11/20/2008

greenking17 — Thu, 20 Nov 2008 18:00:00 +0000

Lots of drills and monkeying around. Nothing too serious really, but a good workout overall. Still not totally comfortable with the “freestyle” stroke…i tend to struggle witht the breathing part alot (and last time I checked, that was pretty important). Keep plugging away, thats all I can do.

Workout:

Type: Swim
Date: 11/20/2008
Total Time: 00:38:00.00
Distance: 1,000 yd
Average Pace: 3:47.27/100yd

ABS All good all day!!

greenking17 — Wed, 19 Nov 2008 22:30:00 +0000

did the ab work out last night and am feeling it nicely this morning….love it when it works out!

Workout:

Type: Strength Training
Date: 11/19/2008
Time: 16:30:00
Total Time: 00:35:00.00

another night on the trainer….hillwork???!!!

greenking17 — Wed, 19 Nov 2008 02:00:00 +0000

Lovin spinning!! thats all I have to say about that.

Workout:

Type: Cycle
Date: 11/18/2008
Time: 20:00:00
Total Time: 1:05:00.00

I just decided that the Brooks T5 Racer is one of the coolest shoes!!

greenking17 — Tue, 18 Nov 2008 01:24:25 +0000

Now I just need to go find them and try them on for size. This is one bad looking mutha of a shoe. Not for the faint at heart…fast shoe! go to Brooksrunning.com and check it out for yourself…along with many other great ones!!!

GK17

ABS and shoulders

greenking17 — Tue, 18 Nov 2008 00:30:00 +0000

Got that out of the way, now off to swimming in an hour!!!

Workout:

Type: Strength Training
Date: 11/17/2008
Time: 18:30:00
Total Time: 00:30:00.00

I decided to just keep moving….

greenking17 — Mon, 17 Nov 2008 14:30:00 +0000

i had the kick-board out, the swimming snorkel, and the goggles. I would just rotate from one thing to the next and do a 100 yards and then rest 30 seconds (maybe cheat a little after the tougher 1 x 100’s. I love swimming, but honestly i suck at it and am trying my hardest…hopefully I will be ready come June!

Workout:

Type: Swim
Date: 11/17/2008
Time: 08:30:00
Total Time: 00:25:00.00
Distance: 900 yd
Average Pace: 2:46.3/100yd

Spin training on the trainer…

greenking17 — Sun, 16 Nov 2008 19:00:00 +0000

Wow, what a great day for a workout on the trainer! After my great late dark run the ohter night (did I mention cold?), I was sore, but in a good way…ya know! So yesterday was a quick workout and today my goal was to spin for 1 and a half hours. Thanks again to “muted” sunday football, and great Lance Armstrong videos on YouTube…that houra nd a half flew by and was a little less painful.

I am trying to build the muscles in my legs as much as possible for this upcoming race season (only 6 months away)…so lots of hig gear low RPM work…3 x 5’s, then single pedal work 90 seconds each leg, then lower gear higher RPM for 10 minutes…blah, blah, blah!! I love it, and I really hope this helps me for next season.

Any indoor bike training tips would be appreciated!

cheers,

GK17

Workout:

Type: Cycle
Date: 11/16/2008
Time: 13:00:00
Total Time: 1:37:00.00

This was a new way to run…

greenking17 — Sun, 16 Nov 2008 00:45:00 +0000

Obviously the sun is setting earlier and earlier every week…by the time I decided to run it was 26 degrees with a wind-chill of about 18 or so….YES, I tried to talk myself out of it, but to no avail! So, on went the new CWX running tights (thanks again to Stephen at GEARANDTRAINING.COM — check it out he’s awesome) and 3 top layers of fancy spandexey type materials, a hat, some running gloves and my Garmin! Oh, almost forgot, received my new (replacement) I-pod in the mail today…loaded up and ready to go! I started slow, ramped up after about a half mile or so, gave it aobut 10 more minutes and hit my normal pace for a bit and added in some speedwork. Every time I had to cross a busier street, or make a transition from path to road, my legs would get really warm…so I tried to do that as much as possible! After a few “hi-beam” flashesa nd a couple horn honks I started to wonder if I wasn’t very visible to the cars and trucks out there!!?? I maintained as much “path” running as I could as to not get hit or startle any people.

It felt like a long run…it seemed to take forever, but when I looked down at the garmin..I was doing good time and covering decent ground..its the cold that killed my speedy feeling. Tailwinds helped me out for the first 3 miles, cross winds kept me in check for about a half, then on the way back to the house it was ALL headwind!! ughhhhhhh…thank God for the hardcore running mix of music I had going or it would have been brutal for sure. It was lonely out there…Dark, cold and damp! Not one other person was out doing anything.

Anyway…know this…If you are planning on going night running make sure you are well lit, hydrated, and don’t forget your cell phone (like I did). You never know what could happen, God forbid, so be on the safe side!!!

GK17……………out

Workout:

Type: Run
Date: 11/15/2008
Time: 18:45:00
Total Time: 00:52:52.00
Average Heart rate: 160
Max Heart rate: 186
Calories: 802
Distance: 6.8 miles
Average Pace: 7:46.32/mile

Bi-ceps, Tri-ceps, and shoulders…

greenking17 — Sat, 15 Nov 2008 10:30:00 +0000

Just a nice slow burning work of the arms and shoulders. took it easy since the day before was a rough one on the body…(cold running is not for the weak, but if you try it, don’t forget to stretch after…really good).

Workout:

Type: Strength Training
Date: 11/15/2008
Time: 04:30:00
Total Time: 00:35:00.00