Sunday Jan 14 |
 | Strength 40:00 [3] | |
| |
| 3x8 Squats, bench press, upright rows, step ups, shoulder press and seated rows. Then 10 minutes of core, abs and back. |
Saturday Jan 13 |
| Running 50:23 [2]6.2 mi (8:07 / mi) | |
| slept:6.0 shoes: Asics Gel Nimbus VI |
| Ran on a treadmill. 8x.1mile pickups |
Friday Jan 12 |
| Swimming 1:25:00 [5]2.0 mi (42:29 / mi) | |
| |
| A long, hard endurance workout. 10x50 on :75, then 4x250 on 5:30, then 4x150 on 3:20, then 4x50 on :75. |
Wednesday Jan 10 |
| Swimming 1:10:00 [4]1.5 mi (46:40 / mi) | |
| |
| Swam with the Kansas City Blazers Swim Club Master's Practice. 1000y warm up: 500 swim, 300 pull, 200 kick. Then 4x (6x50 on :70 + 100 fast). 100 easy cool down. This workout really pushes endurance. The coach wanted me to hold the same time in the 100y swims. |
Tuesday Jan 9 |
| Running 41:13 [4]5.2 mi (7:54 / mi) | |
| slept:4.0 shoes: Asics Gel Nimbus VI |
| Ran a negative split on the treadmill. 2.6 miles out 21:21,
2.6 miles in 19:52 at 1.5% incline. |
| Strength 35:00 [3] | |
| |
| Squats, Bench Press, Pull Ups, Step Ups, Shoulder Press and Low Rows 3 sets of 6 increasing weight each set. And 5 minutes of core work. |