This week's running and workouts

I've gone back to logging workouts. It's a simple act, but a powerful discipline. I have logged triathlon training workouts for years. Seeing the build-up of hours and miles gives me confidence for most any race. Here's what I did this week:

Fri, Feb 27 2009

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35m 3.50 miles -----

It's a little icy still at Fresh Pond.

Sports Boot Camp Conditioning 10m

Sport comments: Mini-boot camp given for two friends, post-run. Drills included 2x10 pushups, 2x15 squats, 2x20 walking lunges, 2x20 side squats, 1x10 tricep dips.

Thu, Feb 26 2009

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1h 00m ----- -----

Avg HR: 125

Bike commuting 3 days in a row!

40m ----- -----

Avg HR: 140

Easy paced running 15 mins, then bike 10 mins, then run again 20 mins. Last 5 mins were a dash to and from the post office just up the block from my gym!

01m ----- -----

Planned pool workout tonight, but only got pool strength in the gym instead.

30m

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
ABS Knee-Raise, Hanging	1	0	0
LEGS Hip Swing	1	0	0
BACK Assisted Pullups	1	0	0
BACK Dual Axis Row	1	0	0

Sports Aerobics 1h 00m Rowing 30m Stretching 20m Walking 45m

A really busy, good day although I didn't get the swim as I'd hoped and planned. Oh well. Lots of other good activity though and two training clients with some exercise demos as well. Also met some physician/psychologists who I may be receiving training referrals from very soon. Yay, more training business and for a very high-need, high-resources population!

Wed, Feb 25 2009

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1h 10m ----- -----

Bike commuting again, and a good, hard Spin class

Sports Stair Running 10m

Sport comments: Short session of stairs

Tue, Feb 24 2009

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20m ----- -----

Bike commuting again, YAY!

25m 2.70 miles -----

Fast with 6 x 30 second Sprint Intervals

40m

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
ABS Crunches (FB)	1	0	0
BACK Back extensions	1	0	0
CORE Prone Planks	1	0	0
CORE Hip lifts	1	0	0
CORE Superman (FB)	1	0	0
CORE Lower abdominal lower (FB)	1	0	0
CORE Side Planks	1	0	0
CORE Roll Out and In (FB)	1	0	0
ABS Obliques	1	0	0
BACK Assisted Pullups	4	0	0
TRICEPS Assisted Dips	2	0	0

Sports Kickboxing 55m

Sport comments: Brutally repetitive class with SR

Mon, Feb 23 2009

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30m 3.00 miles -----