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Amy logged 8642 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. FIT
    00:15:00

    Dynamic stretch

    3 sets of 15 flute bridge
    3 sets of 15 bird dog
    3 sets of 15 fire hydrant

    2 sets of 20 reverse lunge with body weight

    2 sets of 1 min plank, 1 min side plank right 1 min side pla... read more

  2. VELO
    20.1 mi 01:00 20.1mph pace

    15 min warm up
    3 sets of:
    2 min right leg (90 rpm)
    2 min left leg (90rpm)
    2 min high high rpm (>110)
    2 min low rpm (<70)
    ride easy to get to an hour
    On spin bike

  3. swim
    1800 m 00:48 42:54 pace

    Warm up- 200

    4 sets of:
    50 pull
    50 kick

    10 x 100 with 20 sec rest between

    Cool down - 200

  4. FIT
    great 22 mi 01:08 03:05 pace

    20 min warm up
    2 sets of:
    1 min sprint w/ 2 min rest
    2 min sprint w/ 1 min rest
    6 min sprint w/ 2 min rest
    20 min easy

  5. swim
    great 1500 m 00:40 42:54 pace

    Warm up - 100

    4 sets of:
    100 pull
    100 kick

    2 x 250 with 30 sec rest between
    -4:30 and 4:40
    Cool down - 100

  6. FIT
    00:20

    X3
    one legged split squat x10
    curls X10
    one legged dead lift x10
    1 min plank

  7. FIT
    great 28.8 mi 01:25 02:57 pace

    20 min warm up
    4 - 2 min z4 with 3 min rest between
    15 min easy z2
    4- 2 min z4 with 3 min rest
    15 min cool down

  8. FIT
    22 mi 01:30 04:05 pace

    15 min arm up
    60 min - 10 situps every mile you ride
    15 min cool down

  9. swim
    1600 m 00:47 47:16 pace

    Dynamic stretch
    100 FS warm up
    100 pull buoy
    100 kick
    100 single arm pull right
    100 single arm pull left
    20 x 50 FS w/ 15 sec rest between
    100 FS cool down

  10. swim
    great 2000 m 00:47 37:49 pace

    Warm up - 200 fs

    2 sets of;
    200 pull
    50 kick

    2 x 500 w/ 30 sec rest between

    Cool down - 300

  11. RUN
    good 5.12 mi 00:53 10:15 pace

    Off of bike, last mile the fastest.