Training Totals for the Week Ending 5 10 09

Recap – What a great week. After being side tracked with PF and having to cut way back on my mileage, I was able to get back up to the high twenties this week and felt good doing it. As I said in an earlier post, I am really looking forward to the next six weeks of settling in to thirty mile weeks, getting in some cross training and paying more attention to my diet. Its going to be fun.

One of last week’s goals was to develop a cross training plan, and I am still thinking about that, but this last week with exams finishing up, I didn’t have to time to really plan something out. What I am thinking right now is trying to make sure I get some serious bike miles in each week as well as time on the rower and time doing the bodyweight work I have been doing. Additionally, E and I are going to get certified to belay each other at our local rock climbing gym, which I am very excited about. It is going to be a great jock summer.

This week’s training numbers are brought to you by feeling strong at the end of a ten miler

Monday

Run 4.6 miles – 45:00

Pullups – 24

Push ups – 60

Dips – 24

Tuesday

Bike 3.7 miles – 25:00

Wednesday

Run 4.6 – 45 minutes

Pullups – 24

Push ups – 60

Dips – 24

Deadlift 3x5x135

Thursday

Run 4.75 miles – 45 minutes

Bench 3x5x115

Row 1221 meters – 5:00

Friday

Run 4 miles – 35 minutes

Pullups – 24

Push ups – 60

Dips – 24

Weighted pull ups and dips till exhaustion
Saturday

Run 10 miles – 1:36:00

Sunday

Off

Average Weight: 190

Weekly Totals:

Running Miles: 26.9 miles in 4:26:00 hours

Bike Miles: 3.7 in 00:25:00

Row Miles: .8 in 00:05:00

Swim Miles: 0

Total Time: 4:56:00 hours

Total Miles: 31.4

Pull Ups: >48

Push Ups: >120

Dips: >48

Review of Last Week’s Goals:

1. Cross train at least twice – DONE

2. Get mileage back up to 27 – DONE

3. Do body weight work three days – DONE

4. Develop and write realistic cross training plan for the next six weeks. – FAILED

Next Week’s Goal:

1. Continue to ice and stretch to prevent recurrence of PF

2. Buy cheap run watch

3. Run Thirty Miles

4. Develop and write realistic cross training plan for the next six weeks.

5. maintain crosstraining and body weight work

* A note on the times. I am using my standard wristwatch for this, hence, no seconds. I’ll probably treat myself to a running watch eventually.