Accomplishments of the week: We committed to a race! Paid, signed up, and everything - 6 weeks to go! I also made drastic improvement in my comfortability on the road bike.
Here's the breakdown . . .
Monday, September 1 - rest
Tuesday, September 2 - Personal Training and Swim 45min
AM: Personal Training
Conditioning workout for strength and stability with personal trainer.
1 set of: 20 reps hanging leg raises, 1 min plank-to-push up
2 sets of: 20 reps bench knee ups
3 sets of: 20 1-leg 2-arm cable curls @ 7lb/cable
3 sets of: 20 yd lunges, 1 min wall sits
3 sets of: 20 reps TRX chest press, 20 reps stability ball crunches
3 sets of: 15 reps cable fly @ 5lb/cable, 20 reps 2-arm front raises @ 8lb/arm
9 minutes of . . . 75 moderate swim, rest 30s
I made it through 4 sets.
9 minutes of . . . 25 easy drill, rest 15s
I made it through 2-25's each of fingertip drag, reach, scoop, water polo, breast stroke, and thumb to thigh.
22 minutes of . . . 50 fast swim, 50 easy swim, 50 fast swim, rest 30s
I made it through 5 sets.
5 minutes of . . . 25 easy swim, rest 10s
I made it through 6 sets.
TOTAL: 1500 meters
Wednesday, August 13 - rest
Thursday, September 4 - Trail Walk/Run
It ran off and on, so we ended up exploring some trails and a creek under the covering of a nice canopy of trees. No expectations, just fun :)
Friday, September 5 - Bike 1 hr and Run (as far as possible)
We biked 10 miles and walk/jogged 1 mile. It was SO hot. We had to make a Sonic pit-stop on the way back home for a Powerade slushie.
Saturday, September 6 - Conditioning 1hr
3 sets of: 20 reps 1-leg middle cable chest fly on foam pad @ 7lbs/cable(+5 reps -3 lbs from last week), 15 reps elevated push-up position 1-arm row @ 15 lbs (-5lbs from last week)
3 sets of: 15 yards (each side) lunge -> jump forward onto front leg, 30s (each side) 1-leg plank
3 sets of: 17 reps cable lat pull down (except not on a ball) @ 40lbs (+2 reps from last week), 20 reps tricep dips machine @ 60lbs (+5 reps from last week)
3 sets of: 20 reps 2-leg cable squat with row on bosu ball @ 10lbs/cable (+3lbs/cable from last week)
Sunday, September 7 - rest
There it is. If you have any questions, let me know :)
If you missed . . .