http://www.blacksburgmastersswimming.com/
List of info, fees, and monthly swimming schedule.
Another NRVBA ride–this one’s a social one!
FULL MOON RIDE!!! MONDAY, JULY 10, 11:00 PMIndeed, the Full Moon Ride was a complete and total blast!
Back by popular demand, a time honored tradition of the NRVBA — the full moon ride to the Waffle House! Let’s do it, Monday, July 10th. We’ll meet at 11:00 PM (yes, that’s in the dark) at the Ellet Valley Food Time. We’ll cruise out Den Hill Road, up Christiansburg Mountain and dine in style at the Waffle House (surely they have missed us!). Then we’ll coast back down through Cambria — won’t even have to worry about anything hard after filling your stomach with those big ole waffles. Front and rear lights are highly recommended even with the full moon.
NON-NRVBA post-ride activities: Rumor has it there may be some mischievous post ride activities but you will have to come to find out about those. : )
Josh and I napped just prior to our departure at 10:30 pm and rode down Ellett in the dark with our measely little bike lights. (YIKES!) Rolling into Food Time, I was freaked out of my gourd. I couldn’t see squat the whole ride down and I was thinking I’d be left behind in the dark soon after departure due to my fear.
I have to say, I was suprised when I rolled into Food Time. Everyone who is 100% cool was there! There were over 12 of us in attendence! There were a lot of bright bike lights (thank goodness) and blinking red ones. And there was a full moon that night, but it wasn’t to be the last moon I saw that night, either! >;)
The course we rode was fast, steep, and dark. The climb uphill to the Waffle House was a bit harder than I thought I’d survive! With only a double as my defense against the evil forces of steepness, it was literally an uphill battle. (Sorry about the pun.) In the end, though, I won! A pecan waffle with sugar-free syrup awaited this fair conquistadora.
A quick jaunt back home on a much easier (and downhill) ride got us back to Food Lion in Ellett where we were presented with a NON-NRVBA sanctioned after-party event: swimming in a quarry. Were we game? Hmmmm … I dunno’. I have to work in the morning. Oh, and I have no suit …
At some point or another Josh and I were swayed and shrugged, “Heck! Why not? We may not get this chance again to find a local hangout at 2:00 AM!” And so off we went in search of the swimming hole. We walked about a half mile across jagged rocks, crossed some train tracks, and crested upon a water-filled quarry. Sweet! It’s so pretty in the moonlight!
The 18-year-old was the first one in and exclaimed that the water was indeed warm. “Liar!” a few of us cried out in jest. It wouldn’t be long before the rest of us would be able to tell whether or not he was telling the truth. Anyone skinny-dipping? I wondered. After all, I hadn’t brought a swimsuit and I really wasn’t thrilled at the idea of riding home uphill while all cold, wet, and with clammy chamois. Ugh. Do I risk being naked or risk chafing? I’d rather be naked, I decided. But only if I’m not the only one.
I got the domino effect going, that’s all I’ll say. Out of the 8 cyclists swimming that night we ended up with 6 skinny-dippers for an excellent, refreshing post-ride event.
For the record, cycling moons are well worth watching. >;)
This has nothing to do with triathlons or training or even workouts. This is all about me and my personal feelings. A rant to a “friend” if you will. A rant that is affecting my desire to go lap out 2500 yards of drills. ARGH!
I’m annoyed. I have that lead-ball-in-the-pit-of-my-stomach feel. Why is it that we consider some people friends when all they do is make you doubt your choices and feel bad about yourself after you talk with them or spend time with them? What kind of friendship is that, anyway? What kind of spineless twit am I to put up with that kind of interaction? And why am I beating myself up over it? Argh. I’m annoyed.
See, there’s been a lot going on in my life as of late. A cross-country move, for starters. A 6-year marriage that’s been, well, as smooth as the Rocky Mountains. Then there’s a lot of familial pressure to become “something fantastic” without becoming too prideful. Argh. I’m annoyed.
Okay. I wanna’ talk about my “friend” who makes me feel like sh!t. The relationship was an unlikely one from the start, but was centered over cycling and discussions of relationships. As people, he and I are a lot alike. Inside, we’re both opinionated, stubborn, prideful, persistent, ambitous, and suffer issues with control and success. That said, outside we’re both gregarious, friendly, adventurous, passionate, and often very thoughtful of others (we like to help/see other people be happy).
Now, I’m not going to deny it: I have problems with people similar to me. Jenn and I didn’t get along at first. Jon and I didn’t get along at first, either. Now, both of these honeys are among my closest of friends. Like similar polarity magnets, the trick is figuring out how to get them to co-exist (levitation works well, ha, ha!). Seriously, why is this one friend being so much more difficult to integrate with? I mean, is he even worth it? That much I can’t even seem to tell.
I mean, he did re-introduce me to my inner-spiritual-self through reading, cycling, talking, etc. We had a great time in each other’s company, although he did annoy me at times with his know-it-all attitude and constant opinions doused in self-righteousness. I’m irked because … yes, he’s older. Yes, he’s lived life. Yes, he’s full of experience and knowledge. Yet, it doesn’t necessarily mean he’s wiser. His opinions don’t automatically weigh-in heavier than my life experiences or my learned knowledge. Just because he’s walked a path similar to my own doesn’t mean that I am destined to walk that same path with the same outcome. It could happen, sure. But I’m hoping and trying to see that it doesn’t. I am a different person than he. I live a different life than he. Why does he not see that? Why does he not acknowledge that? I am annoyed.
You know what it is? I feel judged; as though he is constantly judging me and my thought process. He’s forming opinions and conclusions and attempting to steer me towards his defined conclusions instead of letting me go about it my way. I appreciate his outlook, but I don’t revere it as law. I want to scream at him, “I can listen, but then it is my right to choose whether or not to follow your advice!” It just always seems like he wants me to see it his way and to follow blindly (or in his mind, “enlightenedly”) along. I am annoyed.
Know what the worst part is? Whenever I do talk with him, I manage to say really inappropriate things. Things I didn’t mean to say. Everything comes out wrong. I’m not tongue-tied. It’s not like I’m trying to impress him, but I feel as though I can’t even articulate what it is I really mean. Ninety-eight percent of the time, I’m excellent at choosing my words and speaking exactly what’s on my mind in clear terms that consider the other person’s position and regard to the matter. (I’m a good listener and “amateur psychologist.”) When I speak with him, I end up saying some of the most insensitive things without ever meaning to. Other times, I feel as though he’s manipulated me with semantics and syntax. Instead of feeling challenged or introspective, I feel belittled, insecure, and confused. Instead of being my confident, self-assured best, I’m flustered and babbling. I am annoyed.
And when the hour has passed, I hang up the phone with him. I feel flushed with anger and crappy all-around; things are left unsaid and unresolved. With that, I am very annoyed.
And now I go to swim 2500 yards … to swim, letting the water wash the tension from my body and the rhytmic breathing eradicate the pain in my twisted innards. With that, I am no longer annoyed.
"Did I mention that I'm on vacation ... and working harder than ever?"
Context
City, State: Blacksburg, VA
Location: Blacksburg Aquatic Center
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 1500 yards, 1 hour
Speed or RPE: 6 (somewhat harder)
Sunday, November 20, 2005
The Swim
- 4 x 100 yards - freestyle easy.
- 50 yards - kickboard.
- 10 x 25 yards - freestyle sprints, 40 seconds each.
- 50 yards - kickboard.
- 3 x 100 yards - 25 freestyle right, 25 freestyle left, 25 kick left, 25 kick right.
- 50 yards - kickboard.
- 400 yards - freestyle easy.
Synopsis
- Upshot: I found the local swimming pool.
- Downside: Freaky swimming in a new pool!
- What I'm most proud of: That I showed up with hubby in tow!
- What I would do differently: Try to relax more.
Overall
Good, but tough swim. Found the Aquatic Center around here, paid my $3 fee, and swam for an hour while hubby "splashed around" (his words). I wanted to do more sprints, but couldn't find the energy or the strength! Whew! What a workout it was!
"Why is it that I swim better without my coach there?"
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 2000 yards, 1 hour 30 minutes
Speed or RPE: 8.5 (very hard)
Monday, November 14, 2005
The Swim
- 5 x 100 yards - freestyle easy.
- 5 x 25 yards - freestyle streamliners.
- 5 x 25 yards - breastroke streamliners.
- 5 x 25 yards - butterfly streamliners.
- 50 yards - kickboard.
- 3 x 75 yards - 25 freestyle right, 25 freestyle left, 25 kick left/right.
- 10 x 25 yards - freestyle sprints, 30 seconds each.
- 10 x 25 yards - freestyle springs, 40 seconds each.
- 3 x 100 yards - freestyle easy.
Synopsis
- Upshot: Evening swim. Relaxed but rearing to go!
- Downside: No coach b/c I missed morning Masters!
- What I'm most proud of: I suggested sprints (and DID THEM!)
- What I would do differently: Have had the coach there in disbelief over me suggesting and doing the sprints w/o complaint! Ha!
Overall
Why is it that I swim better without my coach there? I really do. My form is good, my pacing is good, even my willingness to do the ungodly acts of sprints turns out good. Go figure. Must be mental. Anyway, it was a killer, killer, swim. My arms ached so much that I was having trouble holding the hair dryer! Ha, ha! But it felt so good and I was so proud of Sam and I. We went all out without even being asked to. Oh, yeah. We be the Uffda Girls!
"Cold air, cold toes, cold water, small towel."
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 1800 yards, 1 hour 15 minutes
Speed or RPE: 5 (somewhat hard)
Friday, November 11, 2005
The Swim
- 6 x 100 yards - freestyle easy.
- 4 x 150 yards - 25 freestyle right, 25 freestyle left, 25 kick right, 50 catch-up, 25 kick left.
- 4 x 150 yards - 50 butterfly kick, 50 freestyle easy, 50 butterfly kick.
Synopsis
- Upshot: Solid, smooth, and calm during the swim.
- Downside: Was dragging myself to go!
- What I'm most proud of: My form today. Long, lean, and gliding. Nice.
- What I would do differently: Get more sleep the night before. Going to bed at 11pm is too late.
Overall
My alarm went off and I knowingly turned it off. I rested for what felt like mere minutes before my cell began ringing and Sam's text read, "So are we going swimming, or what? Text me when you leave your house." Argh. How did an hour go by? Sheesh. I got up, got dressed in the most comfortable of sweats, and headed out to pick her up. Damn, some mornings I DREAD swimming. I didn't want to swim today. Even the coach gave us some (good-natured) sh!t about being late.
Cold air, cold toes, cold water, small towel. He began barking swim orders and like always, I can't understand them. It's always too early for me. I can hardly count. In fact, when swimming, I can't count. I just play Simon says to pacing with Sam. In the end, I'm really glad I went. The tightness in my back and shoulders is now gone. I managed to get in about 1800 yards. Not bad for someone not wanting to swim at all today. It even made my slight headache go away. Now, all I need is a nap!
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 1000 yards, 1 hour
Speed or RPE: 4 (somewhat light)
Saturday, November 4, 2005
The Swim
- 3 x 300 yards - freestyle easy: bilateral, right, left
- 100 yards - kickboard
Synopsis
- Upshot: Solid, smooth, and calm during the swim.
- Downside: Still hung over and muscle experiencing fatigue.
- What I'm most proud of: I'm hung over and I still went swimming!
- What I would do differently: Not smoke a clove the night before. Ewwww.
Overall
Last night's partying was fun. But the price of dehydration sucks! All the water in the world to swim in, and never enough to drink! Ack. It was a good swim, nonetheless. It actually helped my back and shoulders relax and I know I'll sleep so much better because of it. I'm really proud of myself for going even when I wasn't too sure I felt like it. Hooray!
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 1000 yards, 1 hour
Speed or RPE: 4 (somewhat light)
Friday, November 4, 2005
The Swim
- 400 yards - freestyle easy: bilateral, right, left, bilateral
- 100 yards - kickboard
- 400 yards - freestyle easy: bilateral, right, left, bilateral
- 100 yards - kickboard
Synopsis
- Upshot: Very relaxed and focused
- Downside: Monotonous and hard to keep count
- What I'm most proud of: Flip turns and endurance
- What I would do differently: Slow my pace
Overall
Caught a late evening swim right before Pilates class. It was surprisingly refreshing and even easier to swim. It's odd. I swim terribly in the morning, but do great in the evening. This is so unlike all my other workouts where mornings are always so much better! Go figure. Anyway, it was a great, easy, paced swim. I like these longer endurance ones sometimes. I'd like to add one in once a week ...
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 2500 yards, 1 hour 30 minutes
Speed or RPE: 6 (somewhat harder)
Wednesday, November 2, 2005
The Swim
- 5 x 100 yards - freestyle easy.
- 8 x 100 yards - 50 kick left/right alternating stroke, 25 freestyle, 25 kickboard.
- 50 yards - kickboard.
- 8 x 75 yards - 25 breaststroke, 25 backstroke, 25 kickboard.
- 50 yards - kickboard.
- 500 yards - freestyle easy.
Synopsis
- Upshot: No coach today! I can swim at my own pace.
- Downside: No coach today. It's hard to come up with your own workout AND do math in the morning.
- What I'm most proud of: That I swam the whole 1.5 hours better than usual. (No pressure!)
- What I would do differently: Nothing. I was smokin'!
Overall
How is it that my coach actually seems to make me a worse swimmer? I mean, he's great b/c he pushes me to be faster and to improve my stroke. But how come I can never swim well when he's there? I'm always self-conscious, apparantly. I choke up, get tired, fatigue, and generally don't swim so well. Today, he wasn't there and I was sleek, fast, and felt better and pushed harder than usual. I also felt less tired. Do I have a problem with authority? Does that derail my concentration and when left to my own, I am focused on competing only with myself? Or is it just that I didn't push past my current limitations and just enjoyed my current abilites and state? Something to ponder ...
Happy Halloween!
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 2500 yards, 1 hour 30 minutes
Speed or RPE: 5 (somewhat hard)
Monday, October 31, 2005
The Swim
- 4 x 100 yards - freestyle easy.
- 8 x 100 yards - 25 catchup left, 25 catchup right, 25 freestyle left, 25 freestyle right.
- 50 yards - freestyle easy.
- 6 x 75 yards - 25 freestyle left, 25 freestyle right, 25 kickboard
- 4 x 75 yards - 50 kick left/right alternating stroke, 25 freestyle
- 500 yards - freestyle easy.
Overall
I was afraid of sprints, again. This time, no sprints! I'm starting to enjoy this sport called swimming! Actually, I'm really starting to enjoy it a lot more now that I'm more aware of my body and it's relationship to water. I find that I'm getting better at streamlining. My stroke is improving as I'm working on getting my elbow out of the water first, then following it with my hand. I find that this elbow up-and-out of the water causes me to rotate more, making breathing easier and my body more elongated. If that's possible. I don't know, but sometimes, I thought I might be akin to a fish!
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 3000 yards, 1 hour 20 minutes
Speed or RPE: 7 (hard)
Wednesday, October 25, 2005
The Swim
- 6 x 100 yards - freestyle easy.
- 100 yards - kickboard.
- 6 x 75 yards - 25 freestyle left, 25 freestyle right, 25 kick left/right.
- 100 yards - kickboard.
- 6 x 75 yards - 25 catchup left, 25 catchup right, 25 kick left/right.
- 100 yards - kickboard.
- 6 x 75 yards - 25 catchup left, 25 catchup right, 25 kick left/right.
- 100 yards - kickboard.
- 8 x 50 yards - 25 freestyle sprint, 25 freestyle; every 1 minute 20 seconds.
- 150 yards - freestyle easy.
Overall
Okay. The above looks impressive, and it was. But I have to be completely honest. I didn't really do 3000 yards in one session. I did what I could (2600 yards) during our Swim today, but I just couldn't muster more than 5 sprints, nor could I finish up with 150 yards of easy freestyle. My back was tight and the left lumbar was twinging. I pulled out of the pool and sat in the hot tub, letting the jets massage that little achy part. I felt a bit lame for it, but figured it would be better to finish up a little later in the day (I did).
I fully intend to tackle a session like this again when my core is stronger (thank you, Pilates). Until then, I see no point in risking injury. The crappy part is that my coach just thinks I'm being a wussy. To some extent, maybe I am, but I'm really more concerned about doing (all of) this exercise correctly. I know what I can--and what I should not--do with my body. And I'm working to make it stronger so that I can do all these things the right way every time. I don't figure it'll be too much longer before I can! :)
Training stats for the day's swim ...
Context
City, State: Chico, CA
Location: Sacramento River
Course: loops in an eddy pool
Terrain: swift current
Distance and/or Time: 1 hour
Speed or RPE: 7 (hard)
Sunday, October 23, 2005
The Swim
- 10 x 50 yards - 25 freestyle against current, 25 breaststroke with current
Overall
The water is COLD. All the fishermen that were there standing around were staring at Sam and I. She was in her wetsuit, and I was going standalone with my suit! Whoowheee! The water is not as cold as Tahoe Lake, but it wasn't exactly warm and welcoming. I wouldn't spend more than an hour in that river and I definitely wouldn't go alone! The current is strong and kinda' freaky! But it was really good to practice sighting and to get a feel for external forces (like currents and floaty-things). The ride to and from the swim was perfect since it warmed up the muscles both ways. Good swim in the end.
Context
Context
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 2100 yards, 1 hour 20 minutes
Speed or RPE: 4 (somewhat light)
The Swim
- 6 x 100 yards - freestyle easy.
- 100 yards - kickboard.
- 4 x 100 yards - 100 breakstroke, 100 backstroke.
- 100 yards - kickboard.
- 4 x 100 yards - 25 freestyle left, 25 freestyle right, 50 freestyle easy.
- 500 yards - freestyle easy.
Overall
Another sucessful day without doing sprints. I love these swim days without sprints. Sprints whoop my ass! Me no like being whooped! Ha, ha. Anyway, it was a non-eventful swim and almost unmemorable. I don't know if that is good ... or bad.
Training stats for today's swim ...
Context
Location: Chico Sports Club
Course: Pool
Terrain: 25 yards, 80 degrees
Distance and/or Time: 2300 yards, 1 hour 30 minutes
Speed or RPE: 4 (somewhat light)
Monday, October 17, 2005
The Swim
- 6 x 100 yards - freestyle easy.
- 100 yards - kickboard.
- 4 x 100 yards - 100 breakstroke, 100 backstroke.
- 100 yards - kickboard.
- 4 x 100 yards - 25 freestyle left, 25 freestyle right, 50 freestyle easy.
- 100 yards - freestyle easy.
- 100 yards - kickboard.
- 500 yards - freestyle easy.
Overall
Hooray! No sprints today. In fact, today was a really easy swim day. Despite that, it still kicked my butt. I was so tired, and my back ached by the end. I took a two hour nap today because of it! At least I know I'm getting much better as I'm able to do more and more of the longer distances without having to stop and take 10 second rests. I'm encouraged!
Training stats for the day's swim ...
The Swim
Location: Chico Sports Club Pool
Distance: 1000 yards
- 4 x 100 yards - freestyle easy.
- 100 yards - kickboard.
- 4 x 100 yards - 100 breakstroke, 100 backstroke.
- 100 yards - kickboard.
Overall
Today was a "day off" so I only just swam super-easy, non-stop laps in the pool for 1000 yards. Nice end to a long day.
Training stats for the day's swim ...
The Swim
Location: Chico Sports Club Pool
Distance: 2000 yards
- 4 x 100 yards - freestyle easy.
- 100 yards - kickboard.
- 4 x 100 yards - 100 breakstroke, 100 backstroke.
- 100 yards - kickboard.
- 4 x 100 yards - 25 freestyle left, 25 freestyle right, 50 freestyle easy.
- 600 yards - freestyle easy.
Overall
An easy swim this morning. No complaints here.
Training stats on the day's swim ...
Training stats on the day's run ...
Monday, September 26, 2005
The Swim
Location: Chico Sports Club Pool
Distance: 40 x 50 yards = 2000 yards
- 400 yards - freestyle easy.
- 4 x 50 yards - 25 freestyle sprint, 25 kickboard.
- 4 x 100 yards - 25 freestyle, 25 backstroke, 25 breakstroke, 25 kickboard.
- 2 x 100 yards - 50 freestyle sprint, 50 kickboard.
- 6 x 100 yards - 25 kickboard, 50 freestyle, 25 kickboard.
- 200 yards - freestyle easy.
- Junkyards - stroke drills, breathing, easy freestyle.
Overall
I'm determined to get this swimming thing under control. I don't like swimming, but today it really wasn't bad at all. I woke up late, so I missed swimming with the Masters group, but I caught my training partner just as she was leaving, so she gave me the run-down of what we had to do today. So, I clocked in just over an hour of swimming, and the only trouble I had was during the Sprints. Ugh. It feels so heavy against the body, but I did it all! Yea!
Training stats and info ...
Sunday, September 18, 2005
Week 12 Training Review
Sunday:
- PG Triathlon - 0.25 mi swim, 12.4 mi bike, 2.0 mi run
Monday:
- Swim 1.5 hours (~2000 yd free, 10 min rest, remainder drills)
Tuesday:
- Weights -
Lat pull-downs, Leg press, Ham curls, Chest press, Shoulder press,
Torso extensions, Back extensions, Ab Curls, Deltoid press, Triceps
pull-downs, Bicep curls.
Wednesday:
- Swim 1.5 hours (~2000 yd free, 10 min rest, remainder drills)
Thursday:
- Spin 45 min (hill intervals) ~12 mi
- Run 30 min (5.5 mph, 4% grade) ~2.75 mi
Friday:
- Bike 25 mi (Old Humboldt Rd.)
Saturday:
- Bike 10 mi.
- Brisk walk 1 hr. (4.0 mph, 1% grade) ~4.0 mi
Total output for Sunday-Saturday
Swim: 4000 yards
Bike: 59.4 miles
Run: 6.75 miles
Weights: 1x
This week of training is what my friends and I affectionately call, "burn-out week."
Pushing harder, further, faster, until you can't take it anymore. Actually, I'm never that hardcore. I can always finish something, but it just might take me a might longer. And I'm still just starting out, so what I'm doing below, many others could do as their warm-up. But--hey--you gotta' start somewhere, right?I swam an hour-and-a-half solid. I did speed intervals in spinning for 45 minutes and then ran 5.5 mph for a full 30 minutes. I cycled outside all over hills and steep grades and felt 30+ mph coming downhill. I swam, biked, and ran today. It's been a really great week.
AND, I got on the scale and looked. And got off and back on again. Once more, because the darn thing had to be broken. But no, it wasn't. I even checked by using my roommate's. I've lost a total of 22 lbs. since I've started back in June. I've lost 10 in these past 6 weeks alone. I'm not even dieting. Man, I'm feeling good.The workouts for the week!
Aerobic HRM
Moderate rate/goal throughout: 153 bpm
- the Swim: 143-160 bpm
- the Ride: 143-153 bpm
- the run: 145-157 bpm
Day 67/10/2005 @ 4:30 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy... bring your HR down for last 5 minutes
Day 7 - Day Off!
Day 87/12/2005 @ 5:00 AM at the gym
Swim: 200 yards total (4 laps)
- warmup: 50 freestyle easy
- main set: 4 x 25 easy style
- swim down: 50 very easy
Run/Walk: 20 minutes
- Warm-up: 9 minutes
- Intervals: 2 minute run, 1 minute walk 3 times for a total of 9 minutes
- Cool-down: 4 minutes, give or take
Weights: 30 minutes @ 5:00 PM at the gym
- Lat
pull-downs, Leg press, Ham curls, Chest press, Shoulder press, Torso
extensions, Back extensions, Ab curls, Deltoid press, Triceps
pull-downs, Bicep curls.
Day 9
7/13/2005 @ 6:00 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy... bring your HR down for last 5 minutes
Day 107/14/2005 @ 5:00 AM at the gym
Swim: 300 yards total (6 laps)
- warmup: 50 freestyle easy
- main set: 8 x 25 freestyle, 10 sec. breaks
- swim down: 50 freestyle very easy
Day 11 - Day Off!
Day 127/16/2005 @ 8:00 AM at the One Mile, Lower Bidwell Park
Run: 30 minutes
- Warm-up: 9 minutes
- Intervals: 3 minute run, 1 minute walk
- Cool-down: 5 minutes, give or take
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