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  • This Week time period


  1. swim
    good LifeTime Fitness 3100 m


  2. RUN
    good Neighborhood 2 mi

    Transition run. Stretched.

  3. VELO
    good Spin/Sculpt 24 mi

    4 X 20 minutes progressive ride.
    Pushups twisting to side planks
    Scorpion pushups
    Pushups with medicine ball

  4. FIT
    good 24 Fit

    Rower/Strength/Core. Working on the details.

  5. VELO
    good 17 mi

    Spinervals:37.0 Suffering on the Chesapeake. Stretched.

  6. RUN
    3 mi

    Zone 2 run. Stretched.

  7. swim
    good LifeTime 2550 m

    600wu/(300-200-100mod)/(200-100-50n/s)/200fast/100fast/6x100pull/100cd. Took advantage of the holiday to get in a little extra pool time.

  8. RUN
    good 5 mi

    Zone 2 through Breakaway. Stretched.

  9. VELO
    good 25 mi

    Nice ride to my tunes. Stretched.

  10. FIT
    good 24 Fit

    Stairmill/Rower/Weights/Core. Happy TGIF!

  11. RUN
    good Neighborhood 3 mi

    Run/Walk. Stretched.

  12. VELO
    good Bike Trainer 19 mi

    Progressive ride. Stretched.

  13. swim
    good LifeTime Fitness 1400 m


  14. RUN
    good LifeTime Fitness 2.1 mi

    Treadmill run. Stretched.
    Easy week coming up then ramp it up to enter next phase of training.

  15. FIT
    good LifeTime Fitness

    Play day at Lifetime after 2 days of scheduled rest.
    Stairmill: 20 minutes
    Rower: 10 minutes

  16. FIT
    good 24 HR Fit

    Stairmill: 2 x 20 min
    reverse/side/forward crunches

  17. RUN
    good Neighborhood 4.6 mi

    Run/walk. Stretched.

  18. VELO
    good Spin/Sculpt 16 mi

    Progressive Hills
    Lateral squat walk
    Push-ups twisting to side planks
    Single leg squats
    Scorpion push-ups with medicine ball
    Squats with overhead presses/dumbbells
    Squats with overhead presses/barb... read more

  19. swim
    good LifeTime Fitness 1900 m


  20. RUN
    blah Breakaway Loop 7 mi

    Run/walk. Stretched.