November 28, 2004
Bike - Trainer
Time: 40 Minutes
Avg Cadence: 80
Notes: Legs felt good. 15 Minute w/u. 20 Minute steady @ 80 Cad. Larger gear. 5 Minute single leg pedaling.
Posted by kermisch at 09:50 AM
November 26, 2004
Run - Treadmill
Time: 30 Min.
Distance: 3.5 Miles
Notes: Ran on Mom's treadmill. Had trouble keeping a steady pace. Legs felt tight.
Posted by kermisch at 09:47 AM
November 25, 2004
Morning Run - Family
Time: 31 Min.
Distance: 3.5 Miles
Notes: I was running with my family in Rochester. It was cold.
Posted by kermisch at 09:46 AM
November 24, 2004
Morning Run - Neighborhood
Time: 33 Minutes
Distance: 4 miles
HR: 152 Avg. (Aerobic)
Notes: It was cold, very cold this morning. Legs were turning fast. Kept body stiff because of cold. Had a hard time relaxing.
Posted by kermisch at 01:17 PM
November 23, 2004
Swim - LTF
Time: 30 Minutes
Distance: 500 w/u, 150 kick, 500 steady, 50 kick, 50 c/d
Notes: Upper body felt stiff from the weights session I did a few days ago. My legs felt weak as well. Tried to focus on technique.
Posted by kermisch at 01:15 PM
November 20, 2004
Weights - AA
Squat: 3/25 - 65, 95, 105
Lat Pulldown: 3/25 - 60, 70, 80
Step Up: 3/20 - 35, 20, 20
Chest: 3/25 - 65, 70 - 1/10 - 70 - 1/10 - 65
Seated Row: 3/25 - 80, 70, 70
Ham String Curl: 3/20 - 20, 20, 20
Calf Raise: 1/25 - 120
Abs: 3/20
Notes: It was a humble day in the gym. Lifting is always tough, but the high reps made it a lot tougher. I have not been in the weight room in a long time, so adjusting the weights to deal with the high reps is going to take awhile.
Posted by kermisch at 06:26 PM
November 19, 2004
Bike - Trainer
Time: 30 Minutes
Cadence: 62 Avg
Notes: Higher gear, lower cadence. Slow and steady. Single leg 2 minutes each.
Posted by kermisch at 08:33 PM
November 18, 2004
Swim - LTF
Time: 28 Minutes
Distance: 1050 Meters
Notes: 300 W/U, 200 K - 400 Technique, 100 Medly, 50 C/D
Trying to focus on form, specifically the rolling of my shoulders and keeping my head relaxed. I also need to concentrate on my feet and ensure I am keeping my feet stretched out.
Posted by kermisch at 08:29 AM
November 17, 2004
Run - French Park
There is something special about running in the dark on tree lined trails that are covered with the fallen leaves. What's not so fun, the mud that gathers on the trails from the fall rains...
Time: 40 Minutes
Workout: Hills... Slow and steady
Distance: 4.5 Miles
Notes: Felt good most of the run. Over dressed for the weather.
Posted by kermisch at 08:24 AM
November 16, 2004
Morning Swim - LTF
Time: 30 Minutes
Distance: 1350 yds
Notes: 500 W/U, 200 K, 500 Free - Moderate, 100K, 50 C/D
Posted by kermisch at 10:29 AM
November 15, 2004
LTF Run
I ran on the treadmill for the first time in probably 6 months. I hate the treadmill, but it was a way to get in a quick workout.
Run
Time: 30 Minutes
Distance: 3.33 Miles
2.0 Incline
8:34 Pace - 2.5 miles
10:00 Pace cool-down - 8 Minutes
Notes: I ran for 4.5 minutes breathing only through my nose. It really forces you to work your lungs to make sure you get enough air in. I did this for 90 seconds, then 1 minute, then 2 minutes sporadically throughout my run.
My hamstrings feel a bit tight tonight.
Posted by kermisch at 09:49 PM
November 14, 2004
The off-season
O.K. I am well into the off season and have yet to put together my off season training. I am working out about 3x a week and am trying to be focused in those workouts. I am also reading the Triathlete's Bible and learning about periodization training. My reading has been slow, hence my reluctance (procrastination) to put together a more comprehensive plan.
What is even worse is my struggle to regain control of my diet. I am still in the peak season eating habit of eat whatever, whenever, and however much food I want.
Anyway, I am hoping to have a complete schedule down by the end of Thanksgiving week.
Posted by kermisch at 06:50 PM
Pool Workout
Time: 30 Minutes
Distance: 1300 Yards
W/U: 300 K, 300 Free
300 Pull
200 Kick
300 Free
Trying to work on force/power. Focused on perfect stroke. Struggled to keep rolling shoulders and maintain form late in a set. Was able to swim distance of pool with no-breath.
Posted by kermisch at 06:48 PM
November 11, 2004
Luce Line Run
Time: 30 Minutes
Distance: 4 Miles
Time: 6:00 PM
Weather: Cool - 40 Degrees
Notes: Slow and easy 3 miles. Strides last mile.
Posted by kermisch at 11:38 PM