Site:
http://xlog.shevdog.com
Miles:
19147 total / 454 in 2012
Goal:

2012: Escape from Alcatraz, IM70.3 Boulder, a few other tri's, 1-2 marathons, and several long distance bike adventures.

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  • 2 miles
  • 01:29 time
  • 541 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. swim
    good lafd pool 2200 yd 00:45 36:00 pace

    200y p/k
    24 x 25y w/u
    200y p/k
    22 x 25y
    22 x 25y

  2. walk
    good lafd treadmill 0.5 mi 00:10:00 20:00 pace

    Epic. :p

  3. FIT
    alright lafd strength training 00:25

    The plus side to being sick the past week is my legs got a much needed break. I hope to get a longish run in this weekend.

    lat pull: 8 x 85, 6 x 100, 4 x 115, 2 x 130
    m-press: 8 x 55, 6 x 65, 4 x... read more

  4. VELO
    alright Meadowbrook (Intervals) 33.24 mi 01:32 21.7mph pace

    Still not 100%, yet so much better than yesterday.

    • Joe H.
      Joe H. Get Better
      Get Better:

      great ride! feel better!

      8 days ago

  5. RUN
    tired run: SRT (Parkerford) 2.96 mi 00:32 10:49 pace

    http://connect.garmin.com/activity/146719232

    Ran with Jon Wednesday night. I was sick with a cold and he was too. After this run, I ate dinner and slept for 10 hours. I wish I had a rain check o... read more

  6. swim
    alright lafd pool 2200 yd 00:47 37:36 pace

    200y p/k
    28 x 25y
    200y p/k
    20 x 25y
    20 x 25y

  7. FIT
    good ladf strength 00:25

    lat pull: 8 x 85, 6 x 100, 4 x 115, 2 x 130
    m-press: 8 x 55, 6 x 65, 4 x 75
    leg ext: 8 x 90, 6 x 110, 4 x 130
    r-d-l: 8 x 75, 6 x 95, 4 x 115
    squats: 8 x 95, 6 x 115, 4 x 125

  8. RUN
    good lafd treadmill 3 mi 00:23 07:41 pace

    7:48
    7:37
    7:39

  9. swim
    tired lafd pool 400 yd

    No full set tonight. I fought off a cold earlier in the week, though I haven't felt 100% the past couple days. The energy, arms, and legs were there yet didn't feel right. Good call since I felt... read more

  10. swim
    good 1100 yd 00:20 32:00 pace

    200y p/k
    28 x 25y
    200y p/k

  11. FIT
    good lafd strength training 00:30

    lat pulls: 8 x 70, 6 x 85, 4 x 100, 2 x 115
    m-press: 8 x 55, 6 x 65, 4 x 75
    m-press: 8 x 90, 6 x 110, 4 x 130
    r-d-l: 8 x 65, 6 x 85, 4 x 105
    squats: 8 x 95, 6 x 105, 4 x 125

  12. VELO
    good lafd spinerama 5 mi 00:13:40 22.0mph pace

    A quick spin while I wait for a bench to clear.

  13. RUN
    good lafd treadmill 4 mi 00:31 07:46 pace

    15:44
    15:23

  14. VELO
    good Meadowbrook: Part 2 15.62 mi 00:54 17.3mph pace

    Recovery