Training Log Archive: billh

mowed lawn, phew hot and humid.

only got 14x50m due to kiddos taking over the lane . . . and forgot swim buoy so used a kick, ham is good enough but some soreness

C • Making good progress, eh! 3

bike warmup

home-grown upper body and core strength workout 3 blocks of 3 sets of 3 exercises, same as Tue

commute

knocked out 8x100m with short rest

commute to metro . . . swim workout tonight

pool closed . . . again!

my home grown workout, feel free to copy and distribute . . . :) since I'm sitting at the laptop, got in a spreadsheet, no lower body work . . . this is actually in columns so Block 1 is every the 1st, 4th, 7th exercise in the list, duh. bh

Block1 Block2 Block3
bear crawl (30 steps) db one arm row (15x) TB pullup (10x)
seated Russian twist (30 sec) front plank (60 sec) bench press (bar)
pushup tricep (10x) db overhead 3-way press (15 reps) alternating Superman (30 sec)

8 minute cycle warmup

commute to Metro

commute to metro; hamstring feels fine spinning, only hurts when I have to extend the leg straight.

bicycle to pool

swim workout 8x100m, lengthened each rep from the 16x50m, same distance, but went quicker, except when the goggles fill with water it's a challenge to finish the rep.

spin warmup

wrote my own home-grown body weight workout, just upper body and core, it was actually pretty good, did some bear crawls, planks, various overhead presses, some bench press, and total gym lat pulls, not toooo bad; can't really justify burning an entire punchcard workout at SMTC so this will have to do until the hamstring is serviceable.