30April2009 quick and dirty stuff (circuit)
We had a very shift and I didn’t have time or energy for a decent workout afterward so I did a quick one to be able to say I did something.
DB Mil Press 2×40 15/15/15/15/15
Crunches BW 25/25/25/25/25
Alt DB Curls 2×40 12/13/15/13/12ct
Crosspunch 2×20 15/15/15/15/15ct
Oblique Abs BW 15/15/15/15/15ct
Workout:
- Type: Strength Training
- Date: 04/30/2009
- Time: 21:00:00
- Total Time: 00:22:50.00
- Average Heart rate: 124
- Max Heart rate: 136
- Calories: 239
Filed under: Strength Training
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29 april 2009 swimmingfiresnail
Today I was very worn-out from my long swim of yesterday, so I broke it up into little segments–sort of.
100 yd free/100 yd pull
200 yd free/200 yd pull
300 yd free/300 yd pull
400 yd free/400 yd pull = 2000 yards
then
4 x 50 kicking/100 pull/100 free = 1000 yards
4 x 100–odd/pulling, even/free
Workout:
- Type: Swim
- Date: 04/29/2009
- Time: 09:10:00
- Total Time: 00:59:46.00
- Average Heart rate: 140
- Max Heart rate: 176
- Calories: 862
- Distance: 3,400 yd
- Average Pace: 1:45.44/100yd
Filed under: Swim
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28 April 2009 shortie swim
After watching my younger two in the play pool at the Y, I got a short swim in while my wife watched them. I felt like I was swimming through mud (the pool was CROWDED), but went a lot faster than I thought.
500 yards
Workout:
- Type: Swim
- Date: 04/28/2009
- Time: 20:00:00
- Total Time: 00:07:51.00
- Average Heart rate: 140
- Max Heart rate: 160
- Calories: 113
- Distance: 500 yd
- Average Pace: 1:34.26/100yd
Filed under: Swim
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28 April 2009 swimming
Another long swim. I started out counting strokes per length to see how efficient my stroke actually was, and was able to keep that for about 2500 yards. Then fatigue started to set in and my form started to fall apart toward the end. Still, managed to do the set without stopping.
4000 yards freestyle
Workout:
- Type: Swim
- Date: 04/28/2009
- Time: 10:00:00
- Total Time: 1:04:39.00
- Average Heart rate: 150
- Max Heart rate: 180
- Calories: 932
- Distance: 4,000 yd
- Average Pace: 1:36.94/100yd
Filed under: Swim
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27april2009 calisthenics circuit + heavy bag
Circuit in 9′18″
Reg Push-ups 13/14/15/16
Triceps Push-ups 13/14/15/16
Crunches 25/25/25/25
Widegrip Push-ups 13/14/15/16
Crunches 25/25/25/25
then
Heavy bag routine 50/55/60/55/50/50/55/60/55/50ct w/20 sec rest
*Today I helped move stuff out of my parents’ house. Am feeling a little worn-out right now so I took it easy but plan to hit it hard again tomorrow.
Workout:
- Type: General Cardio
- Date: 04/27/2009
- Time: 14:00:00
- Total Time: 00:22:48.00
- Average Heart rate: 134
- Max Heart rate: 148
- Calories: 239
Filed under: General Cardio
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26april2009 running at work
5/10 @ 6.5 mph, 5/10 @ 7.0 mph for 1 mile
then
5/10 @ 6.6 mph, 5/10 @ 7.0 mph for remainder of run.
I had a hard time getting myself motivated since I slept like crap the night before. Ended up reading for about three hours before I finally decided to run, at which time I promptly fell asleep for another 1 1/2 hours. The bell woke me up, which was enough to keep my blood circulating. Pantera on the iPod is like a defibrillator for a heart attack victim. It’s wonderful.
Workout:
- Type: Run
- Date: 04/26/2009
- Time: 15:00:00
- Total Time: 1:05:00.00
- Average Heart rate: 148
- Max Heart rate: 180
- Calories: 937
- Distance: 7.4 miles
- Average Pace: 8:47.09/mile
Filed under: Run
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25April2009 circuit
Had to make it quick today, no time to get fancy. If you are looking for a new exercise to add to your regimen, I would get a heavy bag. They are kickass.
Jumprope 100/100/100/100/100
Crosspunch 2×20 15/15/15/15/15ct
Heavy bag 50/50/50/50/50ct
DB Mil Press 2×45 15/15/15/15/15
Jumprope 100/100/100/100/100
Alt DB Curls 2×45 10/10/10/10/10ct
Heavy bag 50/50/50/50/50ct
Workout:
- Type: General Cardio
- Date: 04/25/2009
- Time: 11:00:00
- Total Time: 00:32:00.00
- Average Heart rate: 150
- Max Heart rate: 180
- Calories: 335
Filed under: General Cardio
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24 April 2009 swimming
Less is more…I did way less yardage, but feel about twice as burnt. Tried adding faster sets, but I am not the sprinter I was in high school.
5 x 100 yds free on 1′35″ send-off
500 yds free
10 x 50 yd free on 0′55″ send-off (maintaining about 38 - 40 seconds)
500 yds free
then I got got bored and changed gears….
(50 kicking/100 pulling/100 free) x 5 times through
100 warm-down
Workout:
- Type: Swim
- Date: 04/24/2009
- Time: 09:00:00
- Total Time: 1:01:00.00
- Average Heart rate: 148
- Max Heart rate: 180
- Calories: 879
- Distance: 3,350 yd
- Average Pace: 1:49.38/100yd
Filed under: Swim
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23 April 2009 long swim
Today I was pressed for time and, since I couldn’t think of any way to make things interesting, I elected to make things decidedly uninteresting and did a straight swim just for the hell of it. Every so often, I think it is a good idea to do a straight shot just to assess how my swimming is coming along. Tomorrow, back to intervals and burning shoulders.
3600 yards freestyle
Workout:
- Type: Swim
- Date: 04/23/2009
- Time: 09:00:00
- Total Time: 00:58:46.00
- Average Heart rate: 148
- Max Heart rate: 180
- Calories: 846
- Distance: 3,600 yd
- Average Pace: 1:37.87/100yd
Filed under: Swim
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22April 2009 running @ station
Treadmill
3/10 for 6.5 mph, then 2/10 for 7.0 mph for one mile,
then
3/10 for 6.5 mph, then 2/10 for 7.1 mph for 5 miles
then
3/10 for 6.5 mph, then 2/10 for 7.0 mph for 1 mile
and 7.1 mph for remainder.
*I hate running on treadmills, but at the station there’s no choice. iPods are a man’s best ally in these situations
Workout:
- Type: Run
- Date: 04/22/2009
- Time: 20:30:00
- Total Time: 1:05:00.00
- Average Heart rate: 144
- Max Heart rate: 160
- Calories: 936
- Distance: 7.3 miles
- Average Pace: 8:54.12/mile
Filed under: Run
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