NROL Strength 1/D (#5) Did this workout fairly early over at Lifetime Fitness. Details

Duration: 01:02
WU x 00:10 elliptical
WT x 00:48
ST x 00:05
Sets:
1. AS1-chin up: 6, 3, 6, 1, 7
2. AS1-BB shoulder press: 6/75, 2/95, 7/75, 1/95, 1/65
3. AS2-DB bench press: 8/50, 10/50
4. AS2-wide grip cable seated row: 8/90, 9/90
5. SS1-lower body Russian twist: 10, 10
6. SS1-DB curl (left arm): 10/25, 10/25
7. SS1-DB tri extension (left arm): 10/25, 10/25


BRICK
Bike Details

Duration: 01:48
Distance: 30.56 mi

Run Details

Duration: 00:29
Distance: 3.02 mi

I was so cold when I got off the bike I fell over in the front yard. I couldn’t get my fingers to close and so had a hell of a time getting the bike shoes off and the running shoes on and then tying shoe laces!

Weekly Summary

I had a running workout scheduled for today. Instructions

Run 10 miles endurance; miles 2-4 and 7-9 at tempo

As usual, I added some warm-up and cool-down to the whole thing. Here are the overall details:

Duration: 01:52
Distance: 11.25 mi

You can see all the details, including the GPS route here, on the Garmin Connect site.

It was 35 degrees F. when I left the house. The sky was overcast. No rain. Wind from NW. Wore regular running gear plus knit cap, gloves, and windbreaker. This was my first run with the new pair of Brooks Glycerin 8 shoes that I just got in and they were quite comfortable. I think this is the first pair of running shoes that I have owned where the toe box was wide enough for my feet. Sweet!

Masters Swim Class This was the usual class at Lifetime Fitness. Details

Duration: 01:20
Distance: 3450 m

I read an article in the NY Times called Too Much Sitting Shortens Lives, Study Suggests. Let’s face it, people were designed to move. I already have a timer set on my work computer that reminds me to get up and walk around for a bit every hour. But then I saw something even better!

There is a device called a Trekmill Desk from a company called TrekDesk. This thing looks great! You can set the generous workspace height to whatever is comfortable for you. You will also need to get a treadmill. I did some searching on Amazon and found several very highly rated models in the $800-$1000 price range.

So figure about $1500 for the entire setup.

Triathlon Training, day 113

Cycling – Spinning Class at LTF Details

Duration: 01:00
Distance: 20 mi (estimated)

Strength Training – NROL Strength 1/C (#5) Did this workout early in the morning at Lifetime Fitness in Atascocita. Details

Warm Up: Elliptical x 00:10 
Work Out: 01:02
   1. deadlift: 6/200, 1/225, 6/205, 1/235, 10/185, 15/155
   2. SS1-Romanian deadlift: 10/120, 10/120, 10/120
   3. SS1-static lunge: 10/120, 10/120, 10/120
   4. AS1-good morning: 10/115, 10/115
   5. AS1-incline reverse crunch: 10/BW, 10/BW
Stretch: 00:05

Comments I really need to get some lifting gloves to use with certain exercises. Deadlifts, in particular, tear up my hands. It really hurts on my left hand. The bar presses my wedding ring very hard into my finger.

Masters Swim Class Did this in the evening at LTF. Details

Duration: 01:15
Distance: 3400 m

Running Instructions Run 3 mile recovery run (that is super easy recovery heart rate range) Details

Duration: 00:51 (Including warm up and cool down)
Distance: 4.10 mi

Notes

Weather: 41 dF, no wind, no rain, clear sky.

I should have worn gloves and hat.

When wearing active ankle brace also wear long socks, cause it rubs against your skin when running.

If FR310XT is recording during warm up and cool down probably best to disable auto-lap.

Used Finis Tempo Training set to 90 bpm.

Was getting a lot of spurious high HR readings from FR310. I know they were off because I stopped momentarily at one point and manually measured HR and measured HR was much lower than what was currently showing on FR. At other times it seemed OK.

Wore Feelmax Niesa. Going to make a point to wear minimalist footwear on shorter runs.

Strength Training – NROL Strength 1/B (#5)

WU x 00:10 Elliptical
WT x 01:08, Sets:
1. bench press: 6/115, 1/135, 6/125, 2/145, 14/115
2. BB bent-over rows: 6/125, 2/140, 6/125, 2/140, 13/95
3. AS1-close grip lat pulldown (Cybex): 6/130, 9/130
4. AS1-DB shoulder press: 8/35, 8/35
5. SS1-lower body Russian twist: 10/BW, 10/BW
6. SS1- DB curl (left arm only): 10/25, 10/25
7. SS1- DB tricep extension (left arm only): 10/25, 10/25
ST x 00:05

BRICK Cycling Was very windy!

Duration: 01:32
Distance: 25.45 mi

Running

Duration: 00:51
Distance: 5.02 mi

Weekly Summary

Just had one workout scheduled for today. Instructions were:

Run 9 miles - warm up first 2, then next 7 at tempo

I did this up in Kingwood fairly early because a group of us from Kingwood Fit who had run the Chevron Houston marathon and half-marathon were meeting at Starbucks (all wearing our finisher shirt). Here are the details from the run. I walked for 10 minutes as a warm-up first, then did the run part as shown in the following table. Then walked for 9 minutes to cool down.

I took a few pics at Starbucks. Here is the Flick photo set:

By the way, Elaine was looking for a head coach for the yellow pace group for the next season so I volunteered. I don’t have any real experience but the main duties are to help pace the runs and also to write some articles for the weekly newsletter. I’m pretty excited about this!

I got in a really great book today that I ordered from Amazon: Matplotlib for Python Developers, by Sandro Tosi. Very well written with just the right amount of detail.