Ok so yes I got lazy as shit last week and although I did continue my training I failed to record.  Oh well, I guess its better to be lazy when it comes to recording my training rather than lazy when it comes to my training.

22 March 2004

Sore as hell from climbing all weekend!  Climbing was great but it was cold as hell at Devil's Lake and my body has never been so sore no my hands so raw from climbing so I decided to bite the bullet and rest up.

23 March 2004

Wahoo! Not sore anymore! Time to lift!

Exercise Sets\Reps Weight (lbs) Goal Notes
Leg Press (Sled) 6\6 220 400
Seated Row 6\6 80 130
Obliques and Crunches 1\250
Knee Extension 3\8-12 40 To strengthen my medial quads.  This is a PT exercise for my runner's knees.
Standing Bent Arm Lat Pulldown 6\6 80 80 -- Now I need to work on doing more sets and/or reps

  • Bike:
    • 12.6 miles in 35 minutes with a hill workout varying from levels 13 -15 as I saw fit based on how easy it was to pedal.
  • Run:
    • I sprinted 1 mile in 5:50:48 immediately after biking

24 March 2004

Today was a swimming day.  Now that I know that I can swim a mile in the pool I am concentrating on form which will lead to faster times and better use of muscles.

  • Swim:
    • 100 breast
    • 100 free
    • 500 free ~10 minutes
    • 30 second rest
    • 500 free ~ 10 minutes
    • 1 minute rest
    • 100 kick
    • 30 second rest
    • 500 free ~ 10 minutes
    • 30 second rest
    • 500 free ~ 10 minutes
    • 100 free

27 March 2004

My knees were bugging me a little bit today so I opted out of my run that I normally do after I bike.

Exercise Sets\Reps Weight (lbs) Goal Notes
Leg Press (Sled) 6\6 220 400
Seated Row 6\6 80 130
Obliques and Crunches 1\250
Knee Extension 3\8-12 40 To strengthen my medial quads.  This is a PT exercise for my runner's knees.
Standing Bent Arm Lat Pulldown 6\8 90 80

  • Bike:
    • 12.6 miles in 35 minutes with a hill workout varying from levels 13 -15 as I saw fit based on how easy it was to pedal.
  • Run:
    • Now that the weather is nice out I am going to start running to the gym again.  I did that today.  It always aggravates me that its a slow run but at least its the traffic and pedestrians that are slowly me down, not my knees :)