- Site:
- http://www.ocdathlete.com
- Miles:
- 9032 total / 716 in 2013
- Goal:
Ironman 2.4 miles swim 112m bike26.2 m of hilly running I will be an ironman Bolton uk 22nd July 2012;) facebook.com/ocdathletecom
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Sam logged 9032 miles.
Last workout 3 months ago. Help get them back on track!
Entries
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swim
2500 m 01:00 38:37 pace
- RUN
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#dailymission Today's #dailymission
Do you get bored when you run/ride/swim? If so, what do you do to pass the time?
No way I'm blessed to be able to run ride swim I hardly ever get bored... read more2 people liked what Sam said -
FIT
Back strength 01:00
By this point I'm knackered so I went light 6 exercises 3x15 reps wow I need food n zzzzz's lol happy Easter dailymilers :))))
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Nice Job:
Great strength training! Enjoy the food and sleep :-)
3 months ago
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Great going Sam, chocolate egg time now:-)
3 months ago • Like
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VELO
good Spiinnnnnn 20 mi 01:05 18.5mph pace
My own spin class..... 4 min warm up then 10 min hill reps with 4 min med spin recovery repeat 4 times then 3sets of 1min sprints with 1min recoveries ..... Finished with easy spin :)
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Nice Job:
Sounds like a great class... Even if you were the only one, lol :-) Good work!
3 months ago
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Nice pace!
2 months ago • Like
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VELO
good 50 mi 02:40 18.8mph pace
Sorry for late details guys n gals had to get to spin lol
It was windy out and v cold brrrrr I triple wrapped up was worth it though even though I overheated on the hills and did I hit some hills ... read more-
Hi-five:
Great miles Sam!
3 months ago
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Sounds like a fun-filled ride Sam!
3 months ago • Like
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VELO
good Spin 20 mi 01:00 20.0mph pace
Hard spin session of endurance and hills was happy to Finnish n go ice the pins lol ready for more food and a sleep ha ha :)
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FIT
good Leg strength
Quick weights session before spin
Leg extension 3x12
One legged squats on machine 3x12
Ham curl lay down 3x12
Calf machine raises 3x10 seated calf machine 3x12
Free weight leg extension 3x12
Off t... read more-
Nice work!
3 months ago • Like
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RUN
good Hill session 3.2 mi 00:30 09:22 pace
1min hills x15 with 1min walk recovery.
Started at 12% incline running at7mph (8min pace)
Every min I increased by 0.5% until reaching 14% which is the most the mill goes to.
Last few 13&14 red... read more-
You Rock:
That is some crazy awesome hill work in the mill... Wow!
3 months ago
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swim
great 3000 m 01:10 37:33 pace
So back to the metronome finis bleeping in my ear.... omg it came off my hat twice how annoying !!!
but on a good note I have improved and had a great session :)
300ms drills warm up......
700ms 1... read more -
FIT
great Chest Strength 01:00
The plan is now start at a weight do 3 sets of 10,-12, 12,15or failure
Flat bench press 40k did 12,12,15
flys 16kg dumbbels 12,15,15
pec deck 3 x 15,15,15
incline machine 3x12,12,15
straight arm p... read more-
Hi-five:
Excellent strength session!
3 months ago
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RUN
great mill 4 mi 00:30 07:30 pace
Was supposed to be a recovery run..... grrrrr Im so competitive even though the women next to me kept walking then doing mini intervals she kept upping the pace on the intervals I just could not he... read more
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Gary I might pay for this in the week as I have two hard run sessions silly me eh :-/
3 months ago • Like
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Nice Job:
Great job on the "not so" recovery run Sam!
3 months ago
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FIT
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Hi-five:
Ouch indeed! Good work!
3 months ago
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You're an Inspiration:
I respect you so much for your passion and dedication!!!!!!
3 months ago
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Thank you so much Sarat, Im really hitting it hard hoping it all works out :)
Thanks Dale :)
3 months ago • Like
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FIT
great Core 01:00
Flabby Abby workout lol
Swiss ball med ball knee tucks 10double leg 10x each single leg then repeat 4 times
V sit ups Swiss ball at feet them Russian twist with med ball 20 x 4
200 med ball sit u... read more-
Nice Job:
Love the Flabby Abby core workout, lol :-) Good STUFF!
3 months ago
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Nice core work sam...
3 months ago • Like
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FIT
great 00:40
Back strength work
As I'm doing more run/cycle /swim the weights ease off so this was more of a lighter weights and more reps....
5 exercises 3x15
Didn't do dead lift no time and I'... read more-
Nice Job:
Excellent strength session!
3 months ago
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RUN
great Treadmill threshold session 5 mi 00:38 07:35 pace
Wasn't really sure how this session would pan out.... It was on the plan to do.... I should have more faith in my legs but really after racing then strength training then a hard spin last nigh... read more
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Great Performance:
Wow! Impressive session Sam... Way to get it DONE!
3 months ago
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- FIT
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VELO
great 38 mi 02:00 19.0mph pace
well I went and got my space in the spin class.... threw on the tunes in the room just happened to be the spin class tunes.... well ya know gotta do it....
got through one session every one turnin... read more
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Nice Job:
Sounds tough... Way to push through!
3 months ago
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FIT
great bi's n tri's 00:25
Not long to train on the weights...... as i wanted to do a 2 hr spin session on the bike so I superset the lot..... lol
bis then tris straight after one another no rest burn baby burn
4 exercises... read more
Sam
Sam
Loading people...
Excellent swim!
3 months ago • Like
Well done Sam ... :)
3 months ago