Monday, February 13, 2006
Road to CDA 06: Run 4/ Swim 3400/weights
Mon 2/13
weight 167.2/ body fat 6.2%
Summary: Run 4 (27')/ swim 3400 (71')/ Weights 50'
Run 4 on TM 7 am. 7:30 pace first 1/2 mile. Then increased 15sec per mile every 1/2 mile to 3.5 miles, then 1/2 mile cd in 8 min pace. Was still in Zone 1 at 6:30 pace. Never got into Zone 4, not even at final 1/2 mile segment at 6 min pace. Finally getting into some running fitness.
Zone Summary:
Zone 1 = 63% (17:30)
Zone 2 = 23% (6:00)
Zone 3 = 12% (3:10)
Zone 4 = 1% (20")
Swim pm: 500 wu pull 7:45, Then 4 balance drills, 100 each. 100 breast cd.
Set: 24 X 100, alternated each 6 free and pull. First 12, 30 sec rest: Final 12, 20 sec. rest
First 6 free, all 121-23
Second 6 pull, all 126-28
Third 6 free, all 125-26
Final 6 pull, all 128-9
* Felt pretty good. Will be ready to progess interval length soon.
Full weight routing after. Added rows on machine, single set of 20.
Lunges: 2 X 20, 65 lbs (bar + 20)
Inner/outer thigh: 2X20(85 lb)
Single leg Ham pull: 2X20 (35 lb)
Single leg Quad: 2X20 (35 lb)
Deltoid Burners: 2X20 (10 lb)
Arm curl/tri set: 2X20 (20 lb)
Bench Fly: 2X20 (40lb)
Lat throw: 2X20 (90lb)
Lat pull down: 2X20 (80 lb)
Lat straight arm pull down: 2X20 (40lb/30lb)
Seated leg press, single leg: 2X20 (80lb)
Seated calf press, single leg: 2X20 (80lb)
weight 167.2/ body fat 6.2%
Summary: Run 4 (27')/ swim 3400 (71')/ Weights 50'
Run 4 on TM 7 am. 7:30 pace first 1/2 mile. Then increased 15sec per mile every 1/2 mile to 3.5 miles, then 1/2 mile cd in 8 min pace. Was still in Zone 1 at 6:30 pace. Never got into Zone 4, not even at final 1/2 mile segment at 6 min pace. Finally getting into some running fitness.
Zone Summary:
Zone 1 = 63% (17:30)
Zone 2 = 23% (6:00)
Zone 3 = 12% (3:10)
Zone 4 = 1% (20")
Swim pm: 500 wu pull 7:45, Then 4 balance drills, 100 each. 100 breast cd.
Set: 24 X 100, alternated each 6 free and pull. First 12, 30 sec rest: Final 12, 20 sec. rest
First 6 free, all 121-23
Second 6 pull, all 126-28
Third 6 free, all 125-26
Final 6 pull, all 128-9
* Felt pretty good. Will be ready to progess interval length soon.
Full weight routing after. Added rows on machine, single set of 20.
Lunges: 2 X 20, 65 lbs (bar + 20)
Inner/outer thigh: 2X20(85 lb)
Single leg Ham pull: 2X20 (35 lb)
Single leg Quad: 2X20 (35 lb)
Deltoid Burners: 2X20 (10 lb)
Arm curl/tri set: 2X20 (20 lb)
Bench Fly: 2X20 (40lb)
Lat throw: 2X20 (90lb)
Lat pull down: 2X20 (80 lb)
Lat straight arm pull down: 2X20 (40lb/30lb)
Seated leg press, single leg: 2X20 (80lb)
Seated calf press, single leg: 2X20 (80lb)
