So today, I did a double this morning: run and core/strength training.
I hit the beach by about 7:00 and jogged for 30 minutes. 30 minutes straight for me this time, no walk intervals. It was great! I ran "within myself" listening to music, focusing on breathing and not trying to run faster than I needed. I kept my HR well within a nice average for me. My max was 163 and my average was 150. It felt great to sustain it the whole time. It was also nice to be the only one out and around (except for the occasional surfer).
Then I hit Malibu Fitness for some strength and core work. It lasted 40 minutes and if you are not a fan of "gym speak" then by all means, be done with this post. :)
I did:
Straight arm pulldowns on a core disc: 15x20#, 20x20#, 20x35#
Torso twists with my arm static at hip on half ball: (12x30#, 15x20#x3) x2 (one sided)
Diagonal single arm cross body pulls to hip on ball: (20x20#x2) x3
Bent position Pull backs on ball: 15x20#x3, 10x20
Lat pulldowns: 10x95#, 3x125#, Dropset: 2x155, 2x140, 3x125, 5x110, 7x95, 8x80, 10x65
Chest press: 10x110, 3x155, Dropset: 2x170, 3x155, 3x140, 4x125,4x110,5x95, 6x80, 10x65
Tuesday, July 8, 2008
Monday
After resting on Sunday, after a great morning in church, I hit the beach at 6 a.m. on Monday for paddleboarding. Now it is improving...but I am still struggling with balance and core issues and staying on the stinking board. But nonetheless, it was a good time with Devo and we looked ahead to how to improve core strengthening in my workouts ahead. HR wise I hit a max of 174, averaged 132, and spent 15 min between 133-151, with much of that being above.
Saturday July 5th
Ah yeah, now that is what I am talking about!
I swam for total duration (stopping the watch when breaking) for 30 min in the Masters Class (which incidentally is a God-send and I am really looking forward to increasing my swim endurance and form with them).
Then, I went on a 1:11:11 bike ride (20 miles, with a fast second half) through the hills out past Leo Carillo Beach. HR was a 152 avg, with a 176 Max, with 34:20 spent over 152.
THEN, I decided to try a third leg to simulate a mini-tri. With tired legs from the 5K and the beginnings of some shin splints, I decided to drive to Malibu Fitness and jump on the elliptical machine. I went 32:12 there with a max HR of 156 and an average of 139 with 28:13 above 133.
I felt great knowing that I had it in me to physically complete the tri distance and times. Now, I get to set that anxiety aside and focus on blossoming as an athlete and building my endurance and thresholds to run the race. :)
I swam for total duration (stopping the watch when breaking) for 30 min in the Masters Class (which incidentally is a God-send and I am really looking forward to increasing my swim endurance and form with them).
Then, I went on a 1:11:11 bike ride (20 miles, with a fast second half) through the hills out past Leo Carillo Beach. HR was a 152 avg, with a 176 Max, with 34:20 spent over 152.
THEN, I decided to try a third leg to simulate a mini-tri. With tired legs from the 5K and the beginnings of some shin splints, I decided to drive to Malibu Fitness and jump on the elliptical machine. I went 32:12 there with a max HR of 156 and an average of 139 with 28:13 above 133.
I felt great knowing that I had it in me to physically complete the tri distance and times. Now, I get to set that anxiety aside and focus on blossoming as an athlete and building my endurance and thresholds to run the race. :)
Subscribe to:
Posts (Atom)
