Logs and Thoughts: 5-Minute Ext. Slow Workout

Thursday, July 7, 2011

5-Minute Ext. Slow Workout

This was not a good workout today, but I did it. It is what it is, I guess. I'd been hoping for a bike ride tonight or tomorrow morning, but given the flooding today and the chance of rain tomorrow, I guess I'll have to wait for the State RR on Saturday. At least I'm looking forward to racing.

Lunge L, R
Bench with 30lb
Standing ham
Curl with 10lb

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2014 Races and Results

Cedar Hill Circuit Race

3-30-14

5/22 Cat 1/2/3 (60-min)

(3/8 Cat 2s)

Sunny King Criterium

4-5-14

32/35 P/1/2

Aaron Shafer RR

4-9-14

1/15 Cat 1/2/3/4 (40 mi)

Country Music Half Marathon

4-26-14

71/2,125 (AG), 313/12,499 (female)

1,096/19,131 (overall)

Sevier Park Criterium

5-3-14

1/9 Cat 1/2/3, 45-min

US Pro Nat'l RR

5-26-14

DNF after the first climb

Rockabilly Gran Prix

5-31 & 6-1-14

RR: 3/21 P/1/2/3/4

TT: 14/17 P/1/2/3/4

Crit: 1/19 P/1/2/3/4

Tour of America's Dairyland

6-19-14

Ironman Louisville

8-24-14

Music Cit Crits

6-04: 12/18 Cat 3 M

6-04: DNF P/1/2/3/4

5-22: 15/15 Cat 3 M

5-22: 7/14 P/1/2/3/4

2014 Miles to Date

Ridden in June: 121 mi (6-8)

Run in June: 56 mi (6-10)

Swam in June: 500 y (6-4)

Push ups in June: 50 (6-10)

Ridden in May: 617 mi

Max sprint watts: 712* (5-16)

*no resistance on trainer

Run in May: 119 mi

Push ups in May: 73

Swam in May: 1100 y

Ridden in Apr: 524 mi

Run in Apr: 112 mi

Push ups in Apr: 420

Squats in Apr: 360

Swam in Apr: 5700 y

Ridden in Mar: 516 mi

Max sprint watts: 686 (3-6,13)
Run/walked in Mar: 129
Push ups in Mar: 355

Squats in Mar: 540

Swam in Mar: 3,600 y

Rowed in Mar: 2,000 m

Ridden in Feb: 372 mi

Max sprint watts: 714 (2-13)
Run/walked in Feb: 80 mi
Push ups in Feb: 700

Squats in Feb: 900

Swam in Feb: 3,800 y

Ridden in Jan: 293 mi

Max sprint watts: 718 (1-7)
Run/walked in Jan: 112 mi
Push ups in Jan: 690

Squats in Jan: 500

Rowed in Jan: 2,000 m

Swam in Jan: 1,200 y

2013

Total Swim Meters: 30,000

Swam Jan-Jun: 7,500
Swam Jul-Dec: 22,500

Total Bike Miles: 5,230

Ridden Jan-Jun: 3,131
Ridden Jul-Dec: 2,099

Max sprint watts: 739 (Apr)

Total Run Miles: 1,088

Run/walked Jan-Jun: 462
Run/walked Jul-Dec: 626

Total Push ups: 20,000

Push ups Jan-Jun: 13,377

Push ups Jul-Dec: 6,623

Total meters rowed: 8,000

Endurance

Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified. 1 Corinthians 9:24–27