American Past Time - $15.00

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American Past Time
A novel by Len Joy

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Monday, February 22, 2010

Training: February 15 to 21st


Last week was my first full week of “official” training under the direction of Craig Strong at Precision Multisport . It was a good first week. I was able to complete all of the assigned workouts with no real soreness or difficulty.

My first race will be Lake Havasu Triathlon on March 20. This is international distance race and this will be my third try. The first year I cut off half the swim course, which really helped my time but also got me disqualified. Last year I made a wrong turn on the run and ended up running eight miles instead of 6.  This year my goal is to run the course correctly.


Total Workout Hours: 12. 8  /  Weight:  186.6 lbs.   

Hours by Category:

Bike:          4.0
Swim:         2.9
Run:           3.4
Yoga:         1.5
Strength:     1.0


Monday:

7AM - Spin Class with Heather. (1 hour)

8AM - Swim Workout (30 minutes)


Tuesday:

7 AM - Run on Treadmill (1 hour) - first 30 minutes ran on 1% to 4% incline; last 45 minutes without incline; last five minutes at 7.5 mph; varied speed from 6.6 mph to 7.5 mph; average heart rate 131; maximum 153; ran approximately 8 miles;

Wednesday:

7 AM – Spin class with Bilie (1 hour)

8 AM – Strength with Nibra (1 hour) - lateral steps with resistance bands and medicine ball; high knee lifts x 3; step ups with medicine ball over my head 4 x (very tough); inclined push-ups with vertical twist; hamstring lifts; shoulder press;

Thursday:

6 AM – Masters Swim (1 hour, 15 minutes) – worked on ping pong ball drill;

10 AM – Yoga (1 hour 30 minutes)

7 PM – Running Group – (1 hour) – ran stairs, indoors track, stretching;

Friday:

1 PM – Swim lesson with Craig; (1 hour) – worked on balance / body position;


Saturday:

7 AM – Running Group – (1 hour, 15 minutes) – 40 minutes easy, 20 minutes faster pace; 15 minutes easy;)

8:20 AM – Super spin with Heather (1 hour, ten minutes)

10 AM – Swim – (25 minutes) worked on balance drills;

Sunday:

1 PM – Bike Trainer (2 hours) – aerobic ride; a few hills; average heart 107; maximum 134;

2 comments:

消化 said...

每一粒厄運的種子,卻包孕著未來豐盛的果實..................................................

Len said...

According to the Bing translator:

Every grain of the seeds of doom, is pregnant with future rich fruit