Accomplishments of the week: Personal training on Tuesday was one of the hardest things I've ever done. I biked on the streets of Austin for the first time on Thursday - and then I ran 0.8 miles. I ran for 33 minutes straight on Saturday.
Here's the breakdown . . .
Monday, August 25 - Swim 45min
9 minutes of . . . 50 moderate kick, 100 moderate swim, rest 20s
We made it through 1.5 sets.
9 minutes of . . . 25 easy drill, rest 15s
We made it through 2-25's each of fingertip drag, water polo, 5 strokes freestyle->3 strokes breaststroke, and 4 strokes freestyle->crossover->3 strokes backstroke.
22 minutes of . . . 50 moderate swim, 50 fast swim, rest 30s
We made it through 8 sets.
5 minutes of . . . 75 easy swim, rest 10s
We made it through 1.33 sets.
TOTAL: 1300 meters
Tuesday, August 26 - Personal Training and Run 32 min
AM: Personal Training
Conditioning workout for strength and stability with personal trainer. cable
3 sets of: 15 reps 1-leg middle cable chest fly on foam pad @ 10lbs/cable, 15 reps elevated push-up position 1-arm row @ 20 lbs
3 sets of: 100 yards (each side) lunge -> jump forward onto front leg, 30s (each side) 1-leg plank
3 sets of: 15 reps cable lat pull down (except not on a ball) 40lbs, tricep dips machine 60lbs
3 sets of: 20 reps 2-leg cable squat with row on bosu ball @ 7lbs/cable
Walk 5 min; stretch
Run 22 min
Walk 5 min
Wednesday, August 27 - rest
Thursday, August 28 - Bike 1 hr and Run (as far as possible)
Bike - 7 miles
I'm still getting used to the bike. I don't go very fast because I don't feel stable and confident. I'm also learning about my cadence and gear shifting and whatnot. I'm also very skittish around cars.
Also, we learned that riding in the city takes a long time. Trails are windy and tiny and weird. Stop signs and stop lights are everywhere. We're going to a purely bike trail next time. Hopefully things will go a little better.
Run - 0.8 miles
Running after biking is difficult. Even when the biking is less miles in more time.
Friday, August 29 - Conditioning 1hr
3 sets of: 20 reps low row machine @ 40 lbs (+ 5lb from last week), 15 reps tricep rope @ 30 lbs (+ 5lb from last week)
3 sets of: 20 reps (each side) TRX split squat
3 sets of: 10 reps hanging leg raises, 10 reps plank-to-push up
3 sets of: 20 reps 2-leg cable squat with row on foam pad @ 13lb/cable (+ 13lb from last week), 20 reps 1-leg 2-arm lateral raises on foam pad @ 5lb/arm
Saturday, August 30 - Run 43min
5 min walk
Run 33 min
5 min walk
Sunday, August 31 - rest
There it is. If you have any questions, let me know :)
If you missed . . .