Sunday, September 7, 2014

Triathlon Training, Week #9


   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
  AMPersonal 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
  PMSwim 
   Warm Up:
   9 minutes of . . . 75 moderate swim, rest 30s
   I made it through 4 sets.
   Drills:
   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
   Main:
   22 minutes of . . . 50 fast swim, 50 easy swim, 50 fast swim, rest 30s
   I made it through 5 sets.
   Cool Down:
   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)
   Cool Down:
    Stretch


Sunday, September 7 - rest



There it is. If you have any questions, let me know :)

If you missed . . .
Weeks #1-4
Week #5
Week #6

Sunday, August 31, 2014

Triathlon Training, Week #8


   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
   Warm Up:
   9 minutes of . . . 50 moderate kick, 100 moderate swim, rest 20s
   We made it through 1.5 sets.
   Drills:
   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. 
   Main:
   22 minutes of . . . 50 moderate swim, 50 fast swim, rest 30s
   We made it through 8 sets.
   Cool Down:
   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
  AMPersonal Training
  Conditioning workout for strength and stability with personal trainer.
   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: 30 yards 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

  PMRun
  Warm Up:
    Walk 5 min; stretch
  Main:
    Run 22 min
  Cool Down:
    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
   Cool Down:
    Stretch


Saturday, August 30 - Run 43min 
  Warm Up:
    5 min walk
   Main:
    Run 33 min
    (2.75 miles)
   Cool Down:
    5 min walk


Sunday, August 31 - rest



There it is. If you have any questions, let me know :)

If you missed . . .
Weeks #1-4
Week #5
Week #6

Sunday, August 24, 2014

Triathlon Training, Week #7


   Accomplishment of the week: I bought my first road bike!


   Here's the breakdown . . .

Monday, August 18 - Swim 45min
We changed it up a little bit today. Instead of a distance-centered workout, we did time-based and focused on drills and power. It was 10:30PM by the time we were able to get started, so we opted for 45min rather than a full hour. 
   Warm Up:
   9 minutes of . . . 50 easy kick, 50 moderate swim, rest 20s
   We made it through 3.5 sets.
   Drills:
   9 minutes of . . . 25 easy drill, rest 15s
   We made it through 2-25's each of fingertip drag, reach, scoop, and catch up
   Main:
   22 minutes of . . . 25 fast swim, 25 easy swim, 25 fast swim, rest 30s
   We made it through 9 sets.
   Cool Down:
   5 minutes of . . . 25 easy swim, rest 10s
   We made it through 6 sets.
   TOTAL: 1375 meters


Tuesday, August 19 - Personal Training and Walk/Jog 45min
  AMPersonal Training
  Conditioning workout for strength and stability with personal trainer.
   3 sets of: 20 reps low row machine @ 35 lbs, 15 reps tricep rope @ 25 lbs
   3 sets of: 20 reps (each side) TRX split squat
   3 sets of: 20 reps hanging leg raises, 20 reps plank-to-push up
     Modifications -- Couldn't make it through all 3 sets before my lower back started to take over. Not safe, so we moved on. The more I work on core strength (safely), the better I'll be at not having that happen.
   3 sets of: 20 reps 2-leg cable squat with row on foam pad @ 10lb/cable, 20 reps 1-leg 2-arm lateral raises on foam pad @ 5lb/arm

  PMWalk/Jog
  My legs were very tired from PT, so we went for a light walk/jog just to move around some.


Wednesday, August 20 - rest


Thursday, August 21 - Jog 30min
  Warm Up:
    Walk 5 min; stretch
  Main:
    Run 12 min
    Walk 3 min
    Run 10 min
  Cool Down:
    Walk 5 min


Friday, August 22 - Conditioning 1hr and Bike
  AMConditioning 
   3 sets of: 20 reps lat pull down machine @ 50 lbs (+5lb from last week), 20 reps tricep extension machine @ 45 lbs (+5lb from last week)
   3 sets of: 10m seal crawls, 1 min flutter kicks
     Modifications -- On the seal crawls, I also had a foam square underneath my feet that I had to drag with me (not in video). Additionally, I wasn't able to make it through all of the flutter kicks. My abs were so tired from the crawls that my body was using my lower back to compensate - not safe.
   3 sets of: 20 reps of two-leg squat on bosu ball, 20 reps of 1-leg bicep curls on bosu ball @ 8lbs/arm
   3 sets of: 20 reps leg extension machine @ 35 lbs
   3 sets of: 20 reps (each side) tricep kickback @ 7.5 lbs (+2.5lb from last week), 20 reps of bench knee ups
   Cool Down:
    Stretch

   PMBike
   I bought my first roadbike Thursday (woo!). Turns out they're quite different from the mountain bikes I'm used to, so we took a nice leisurely ride on Friday so I could get acclimated.


Saturday, August 23 - Swim 40min 
  Warm Up:
    50 meters x 2, stretch
   Main:
    1000m
    100m x 2, rest 30s between each
   Cool Down:
    50m easy, stretch


Sunday, August 24 - rest



There it is. If you have any questions, let me know :)

If you missed . . .
Weeks #1-4
Week #5
Week #6

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