I can't believe it's almost here. 1.5 more weeks to go. Today was hot and perfect for a run. I didn't have enough time though.
I swam for 34x25 yards and did it in 19 mins.
2 mins less than my average time. I got really excited
When I got up to see I finished in 19 mins. I guess my
Weight lifting helped. Now I gotta work more in endurance.
Afterwards I cycled hard for 10 mins then ran outside for 25 mins.
Tuesday, April 26, 2011
Friday, April 22, 2011
Day 57
It's good Friday. I did weight training today and a 2.1 mile run on the treadmill.
Did all supersets with 4 sets per pair of exercise routine. No rest in between sets. Exercises were te same as 2 days ago.
That is all!!!
Did all supersets with 4 sets per pair of exercise routine. No rest in between sets. Exercises were te same as 2 days ago.
That is all!!!
Thursday, April 21, 2011
Day 56
Nothing different today I guess. Did a few
Laps and a couple of 400 yard dash. Swam for about 30 mins.
Biked pretty fast and a few climbs
For 25 mins.
Put my windbreaker on and ran for 35 mins outside. That wind was so strong that everytime I ran against it, I was struggling which pretty much a hard but needed workout.
Laps and a couple of 400 yard dash. Swam for about 30 mins.
Biked pretty fast and a few climbs
For 25 mins.
Put my windbreaker on and ran for 35 mins outside. That wind was so strong that everytime I ran against it, I was struggling which pretty much a hard but needed workout.
Wednesday, April 20, 2011
Day 55
Did I mention how hard it is to recover from cheat days? I practically crash diet during diet days. Which in turn makes me very weak. I'm only 17 days away from the damn event. I wanna say I'm ready but that's just setting myself up for failure if I dont achieve my goal.
Today I focused on weight and resistance training on a high intensity level. I actually had to take it easy during a clean and press superset with one arm shoulder press because I almost puked.
I swam for 20 mins and did a couple of sprints and easy laps. Right after, I started my weight lift routine. It was consisted of supersets with no rest in between sets. Routines are as follow: 4 sets of lat pull/cable seated row. 3 sets of clean and press/single arm shoulder press. 4 sets of incline press/single arm swing. 4 sets of stNding ez curl/dumbbell raise. And a set of sit ups and side bends.
Today I focused on weight and resistance training on a high intensity level. I actually had to take it easy during a clean and press superset with one arm shoulder press because I almost puked.
I swam for 20 mins and did a couple of sprints and easy laps. Right after, I started my weight lift routine. It was consisted of supersets with no rest in between sets. Routines are as follow: 4 sets of lat pull/cable seated row. 3 sets of clean and press/single arm shoulder press. 4 sets of incline press/single arm swing. 4 sets of stNding ez curl/dumbbell raise. And a set of sit ups and side bends.
Saturday, April 16, 2011
Day 54 (sprint sprint sprint)
It is soooo fucking dreary out. It has been raining all day and it's just not stopping. If you don't have the will power to drag your ass out to train, this weather will eat you up alive!
Since it's Saturday and I have no work, I swam focusing mainly on my stroke, because the past 2 days I've been having this shoulder pain on my left side. I looked it up and learned that it's mainly because of a sudden change in my training. A couple of days ago I started sprinting in the water, on the bike, and when I run. With my shoulders being used to a moderate pace swimming, the sprinting put a little strain on it. Luckily I woke up today and felt absolutely nothing after 1 day off from training.
I swam as fast as I can for 75 yards to 100 yards at a time and resting for about a minute in between. I also concentrated on my hand entry in the water to have maximum relaxation during a distance swim. I did this for about 30 mins.
I biked for 20 mins. and did a couple of climbs and a few sprints.
I ran on the treadmill for 20 mins/2 miles. With a warm up of maximum incline (15%) and speed 3. for 1 min.. I continually ran and did sprints switching from speed 5.0-9.0 for a few times.
Since it's Saturday and I have no work, I swam focusing mainly on my stroke, because the past 2 days I've been having this shoulder pain on my left side. I looked it up and learned that it's mainly because of a sudden change in my training. A couple of days ago I started sprinting in the water, on the bike, and when I run. With my shoulders being used to a moderate pace swimming, the sprinting put a little strain on it. Luckily I woke up today and felt absolutely nothing after 1 day off from training.
I swam as fast as I can for 75 yards to 100 yards at a time and resting for about a minute in between. I also concentrated on my hand entry in the water to have maximum relaxation during a distance swim. I did this for about 30 mins.
I biked for 20 mins. and did a couple of climbs and a few sprints.
I ran on the treadmill for 20 mins/2 miles. With a warm up of maximum incline (15%) and speed 3. for 1 min.. I continually ran and did sprints switching from speed 5.0-9.0 for a few times.
Thursday, April 14, 2011
Day 53
Nothing but sprints and climb today. Read a couple of articles fom men's health and outdoor mags stating that pushing your body to work harder for an endurance event will get you to perform better by not getting tired quickly. I know It sounds backwards but dammit just find out for yourself lol.
Swam for 30 mins and swimming as fast as I can for 75-100 yards then rest for a min followed by another set of sprints... I'm surprised I didn't throw up... Lactic acid buil up was quite minimal...
Bike for 25 mins switching from moderate pedaling to steep climbs.
Ran for 30 mins total. First 10
Was done outside doing sprints every other minute. Last 20 mins was spent on the treadmill switching from high incline(15%) on 4.0 speed to 5.5-6.5 speed at 2.5% incline... The last 5 mins I sprinted every other minute with speed going up to 9 then resting on 4... Have a good day!
Swam for 30 mins and swimming as fast as I can for 75-100 yards then rest for a min followed by another set of sprints... I'm surprised I didn't throw up... Lactic acid buil up was quite minimal...
Bike for 25 mins switching from moderate pedaling to steep climbs.
Ran for 30 mins total. First 10
Was done outside doing sprints every other minute. Last 20 mins was spent on the treadmill switching from high incline(15%) on 4.0 speed to 5.5-6.5 speed at 2.5% incline... The last 5 mins I sprinted every other minute with speed going up to 9 then resting on 4... Have a good day!
Tuesday, April 12, 2011
Day 52
Added something different to my training today. Biked and ran with 2 layers of surgical mask.
Used this to mimic elevation training. This way I'm giving my lungs it's own workout utilizing my VO2 max. I'm gonna keep using this until my event.
Anyway I swam for 34x25 yards in 21 mins. Biked for 25 mins and ran outside for 10 mins only because it started to rain. I finished my training with a run on the treadmill for 21 mins switching between 2.5-8 incline. With speed ranging from 3.3-6.5
Anyway I swam for 34x25 yards in 21 mins. Biked for 25 mins and ran outside for 10 mins only because it started to rain. I finished my training with a run on the treadmill for 21 mins switching between 2.5-8 incline. With speed ranging from 3.3-6.5
Monday, April 11, 2011
Day 51
So today I added something to my training rouine and that is weight lifting... I will be doing this for te next/last couple of weeks before may 7.
Reason for this is I wanna be able to bike
And stroke lol without much effort. As I think my cardio is good now.
I did non stop super sets of circuit for 30 mins.
Afterwards I stepped out of the gym and ran outside for 30 mins. I need to start running as much as I can outside to get my legs used to the
Beating running outside as opposed to on a treadmill.
Reason for this is I wanna be able to bike
And stroke lol without much effort. As I think my cardio is good now.
I did non stop super sets of circuit for 30 mins.
Afterwards I stepped out of the gym and ran outside for 30 mins. I need to start running as much as I can outside to get my legs used to the
Beating running outside as opposed to on a treadmill.
Wednesday, April 6, 2011
Day 50
Hello hello... Did something different today and that is biking and running outside. The weather was in the mid 50s today, but with the wind gusting and cloudy skies, the temp. felt like it was in the 40s.
Doing the run and bike outdoors gave me an idea of how tough this event will be. It's crunch time and I need to get in tuned with outdoor workouts.
Anyway... Today I swam for 34x25 yards in 22 mins. I did this continuously without resting ( by swimming off my back). My wetsuit should be here in no time and I will be practicing in it pretty soon.
Biked outside moderately for 11.2 miles with Deni averaging about 16 miles/hour with a few climbs. I have noticed that my legs can recover faster than ever after a climb. Btw we almost had a close call, because "YOU PEOPLE" do not know how to drive.
I ran for 4.02 miles in 39 mins. soon after. A bit slow, but I know I can get faster...
Doing the run and bike outdoors gave me an idea of how tough this event will be. It's crunch time and I need to get in tuned with outdoor workouts.
Anyway... Today I swam for 34x25 yards in 22 mins. I did this continuously without resting ( by swimming off my back). My wetsuit should be here in no time and I will be practicing in it pretty soon.
Biked outside moderately for 11.2 miles with Deni averaging about 16 miles/hour with a few climbs. I have noticed that my legs can recover faster than ever after a climb. Btw we almost had a close call, because "YOU PEOPLE" do not know how to drive.
I ran for 4.02 miles in 39 mins. soon after. A bit slow, but I know I can get faster...
Friday, April 1, 2011
Day 49
I'm not sure if the weather plays a big part in my a bit of procrastinating with training, or maybe because I'm thinking that since I could do the swim distance, and run 4 miles, I can slack off training.
That's a big NoNoOo... I think part of it also has something to do with my car. I've been looking at car websites so much more than websites that has something to do with training. I need to re-focus by monday or tuesday since I basically have 1 month to go.
Anyway, I was feeling a bit on the lazy side today. I swam for 20 mins doing drills. Biked for 25 mins and ran for 2.5 miles.
I can't keep doing this lol. RE-FOCUS!!!!!
That's a big NoNoOo... I think part of it also has something to do with my car. I've been looking at car websites so much more than websites that has something to do with training. I need to re-focus by monday or tuesday since I basically have 1 month to go.
Anyway, I was feeling a bit on the lazy side today. I swam for 20 mins doing drills. Biked for 25 mins and ran for 2.5 miles.
I can't keep doing this lol. RE-FOCUS!!!!!
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