:5 on treadmill at 7:53/mile
:55 on elliptical at random/level 7
Bike
~1:50
south route
stretching, ice bath, will be ready to go tomorrow...
Sunday, November 23, 2008
saturday, nov 22
Bike
~3:20
north route then out to wilderado
felt good, hills took a little more out of me than expected
Wednesday, November 19, 2008
week 3
Monday, Nov 10
Weights
Movement Prep
Prehab Shoulder, Hip, Core
Exercise
Weight/Reps
Alt DB Bench Press
75/8
75/8
PB Leg Curl
BW/10
BW/10
Standing Cable Row
70/10
80/8
Standing Rot Press
70/10
80/8
Standing Rot Pull
80/10
90/8
Split DB Curl to Press
30/5@
30/4@
Tuesday, Nov 11
Bike
20 min warmup
Single Leg Drills
(1:30 on, :30 off) – 10x
~120 watts
10 min cooldown
Elliptical
50 min random
Physioball
Wednesday, Nov 12
Bike
Apt to Bushland
~55 min
Thursday, Nov 13
Bike
20 min warmup
1:00 @ 60rpm (standing)
1:00 @ 75rpm (seated)
1:00 @ 90rpm (seated)
10x
20 min cooldown
Weights
Prehab Shoulder, Hip, Core
Exercise Weight/Reps Incline Press 60/8 70/6 80/6 Romanian Deadlift 35/8 40/6 45/6 Pullups BW/10 BW/10 BW/10 Standing Rot Row 60/10 70/8 Split DB Curl to Press 30/5@ 30/4@ DB Pullover 70/10 75/8
Friday, Nov 14
Elliptical
50 min total
10 min warmup
(2:30 on, 2:30 off) x 6
10 min cooldown
Saturday, Nov 15
Bike
Apt to Vega (60 miles)
~3:00
Elliptical
20 min random
Weights
Exercise
Weight/Reps
Alt DB Bench Press
75/8
80/8
PB Leg Curl
BW/10
BW/10
Standing Cable Row
80/10
90/8
Standing Rot Press
70/10
80/8
Standing Rot Pull
80/10
90/8
Split DB Curl to Press
30/5@
35/4@
Sunday, Nov 16
Run 1.5 mile (~11:20) @ AHS Track 60yd buildup x 4 (barefoot) Swim 1600m time trial, 2600 total
Bike
Apt to Buffalo Stadium Rd, Teckla route
~1:45
Sunday, November 9, 2008
Week 2
Monday, Nov 3
Weights
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Incline Press | 135/8 |
| | 145/8 |
| | 155/6 |
| Romanian Deadlift | 25/8 |
| | 25/8 |
| | 30/6 |
| Pullups | BW/8 |
| | BW/8 |
| | BW/8 |
| Standing Rot Row | 60/10 |
| | 70/8 |
| Split DB Curl to Press | 25/5@ |
| | 30/4@ |
| DB Pullover | 65/10 |
| | 70/8 |
Tuesday, Nov 4
Bike
20 min warmup
Single Leg Drills
(1:00 on, :30 off) – 10x
~120 watts
10 min cooldown
Physioball
Elliptical
40 min random
Wednesday, Nov 5
Bike
40 min spin
Thursday, Nov 6
Bike
20 min warmup
1:00 @ 70rpm (standing)
1:00 @ 80rpm (seated)
1:00 @ 90rpm (seated)
10x
10 min cooldown
Weights
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Alt DB Bench Press | 70/10 |
| | 75/8 |
| PB Leg Curl | BW/10 |
| | BW/10 |
| Standing Cable Row | 70/10 |
| | 80/8 |
| Standing Rot Press | 70/10 |
| | 80/8 |
| Standing Rot Pull | 80/10 |
| | 90/8 |
| Split DB Curl to Press | 30/5@ |
| | 30/4@ |
Friday, Nov 7
Elliptical
40 min total
(1/4 mile on, ¼ mile off) -6x
Swim
100 free
100 breast
100 back
100 pull
6x50 free
1500 free
(50 free, 50 breast, 50 kick) – 2x
Saturday, Nov 8
Bike
Apt to overpass before Vega (~55 miles?)
~2:40
Elliptical
20 min random
Weights
| Exercise | Weight/Reps |
| Incline DB Press | 50/8 |
| | 60/8 |
| | 70/6 |
| Romanian Deadlift | 35/8 |
| | 35/8 |
| | 40/6 |
| Pullups – neutral grip | BW/8 |
| | BW/8 |
| | BW/8 |
| Standing Rot Row | 60/10 |
| | 70/8 |
| Split DB Curl to Press | 30/5@ |
| | 30/4@ |
| DB Pullover | 70/10 |
| | 70/8 |
Sunday, Nov 9
Elliptical
10 min warmup
(2:30 on, 2:30 off) – 6x
10 min cooldown
Bike
La Paloma route + some
~1:10
Sunday, November 2, 2008
Week 1
Monday, Oct 27
Weights –
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Alt. DB Bench Press | 50/10 |
| | 55/10 |
| PB Leg Curl (2 legs) | BW/10 |
| | BW/10 |
| Standing Cable Row | 60/10 |
| | 70/10 |
| Standing Rot. Press | 50/10 |
| | 60/8 |
| Standing Rot. Pull | 60/10 |
| | 70/8 |
| Curl to Press | 25/5@ |
| | 30/4@ |
Swim –
4x50 swim on 1:20 (free, breast, free, back)
3x50 drill on 1:20 (fist drill)
3x100 pull on 1:50
3x200 swim on 3:40
(2x)
4x50 swim on 1:30 (free, breast, free, back)
Tuesday, Oct 28
Bike –
20min warmup
Single leg drills
(1:00 on, :30 off) – 10x
10 min cooldown
Physioball
Elliptical –
30 min Random
Wednesday, Oct 29
Off
Thursday, Oct 30
Bike –
20 min warmup
1:00 at 60 rpm (standing)
1:00 at 75 rpm (seated)
1:00 at 90 rpm (seated)
10x
10 min cooldown
Weights –
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Incline Bench Press | 135/8 |
| | 145/8 |
| | 155/6 |
| Romanian Deadlift | 25/8 |
| | 25/8 |
| | 30/6 |
| Neutral Pullup | BW/8 |
| | BW/8 |
| | BW/8 |
| Standing Rot Row | 50/10 |
| | 60/8 |
| Curl to Press | 25/5@ |
| | 30/4@ |
| Dumbbell Pullover | 65/10 |
| | 70/8 |
Friday, Oct 31
Treadmill Run –
2:30 @ 8:30/mi pace
Elliptical –
5 min warmup
(:30 on, :30 off) – 20x (10x cadence, 10x power)
5 min cooldown
Track Run –
4 or 5 laps
Saturday, Nov 1
Bike –
Apt to
~50 miles, ~2:30
Elliptical –
20 min Random
Weights –
| Exercise | Weight/Reps |
| Alt. DB Bench Press | 60/10 |
| | 65/8 |
| PB Leg Curl (2 legs) | BW/10 |
| | BW/10 |
| Standing Cable Row | 70/10 |
| | 80/8 |
| Standing Rot. Press | 60/10 |
| | 70/8 |
| Standing Rot. Pull | 70/10 |
| | 80/8 |
| Curl to Press | 25/5@ |
| | 30/4@ |
Swim –
100 swim, 75 pull, 50 kick, 25 pull (free, breast, free, back)
1000 swim
Sunday, Nov 2
Elliptical –
5 min warmup
(3 min on, 3 min off) – 6x
5 min cooldown
Bike –
Apt to Bushland recovery
~50 min
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