Wednesday, June 5, 2013

Week 5 Wednesday Training 06/05/13


This week we continue base build.
Swim 6400
Bike 5:10
Run 2:46

Wednesday
Sleep: 7.5 hours
Fatigue: 1 feeling good
Stress: low
soreness: none
resting heart rate: unknown

Plan: 75 minutes steady ride outdoors.
Results: 75 minutes steady ride. Gorgeous sunrise!!!
Ave HR: 141
Max HR: 1153
Zone 1 (less than 108): 0:27
Zone 2 (108-126): 1:05
Zone 3 (126-144): 53:06
Zone 4 (144-162): 22:57
Zone 5 (162-181): 0

Plan: Weight Training
Results: 57:31 minutes of weights

Ave HR: 105
Max HR: 147
Zone 1 (less than 99): 23:06
Zone 2 (99-133): 31:43
Zone 3 (133-161): 2:42
Zone 4 (161-170): 0
Zone 5 (171-181): 0


CP Weights:
Block 1 4 sets
KB Swings x10 50lb 

Hand Walks w/ x3 pushups from knees
Hip Cross-Overs for abs
Block 2 4 sets
Squat 20lb KB x10
Plank with hip flexion on ea leg x8
SB Leg Curls x10
Block 3 3 sets
TRX row x10
Straight Leg Lowering x8 ea leg
Battle Rope slams x5 ea side

Notes: Weights were okay after the ride. Felt great on the ride, traffic was kind of crazy.

Appetite: Detox diet in progress, super hungry and missing my cherry butter! :) No change on weight. Come on scale, move the OTHER way. On a good note, down ~1% BF from initial measurement.