I completed my longest brick workout today! I am improving each week so I cannot wait to see how I will do over the next few months. The bike today was hard, first of all the wind was pretty strong but it did provide a breeze which helped with the heat. I was reading an article from Trifuel last night on riding at higher cadences, I tried it this morning and I realized I need to work on this. I felt as if I was spinning out of control, so I played around with the gears a bit. I need to still realize that I have only been biking less than 2 months now and there is MUCH to learn! I adjusted the gears and the rest of the ride was great. My overall pace was a bit slower because of the experimental nature of the first part of the ride, but I learned alot so the ride was a success.
After my bike ride I came home and set off for my run. I have been training with one mile runs after my rides. Today I felt strong so I decided to try a 2 mile run. I did really well! My first mile was hard, I spent some time getting my legs back( that sounds funny, but its true) then the second mile I held strong and ended up making it one of my best bricks even though I increased the mileage! For the second half of my workout I hit the gym for my ST. I pushed it hard, but I was pretty tired. After my ST, I swam 900 yards which really gave me a challenge because my arms were dead from lifting. Finally after all of this I came home to give my dog a workout, he needs one too! Anyways,we went out for a 15 min run/walk and I followed it up with 15 mins of yoga and pushups. I am now ready to take a bath, get some dinner (sushi, yea!) and watch the Rockets game! GO HOUSTON! Sorry I had to through that in for my husband!
I am so proud of all my workouts this week. My husband has been in Angola this week and it has been hard without him as he is my source of strength and support. He wanted me to reach and work hard this week, and so I have. Micah, when you read this, just know that I did all of this for you! Thank you for your never ending encouragement and love, you are my life…..
Totals for the day –
Time – 209.45 mins
Calories burned – 1,952
Calories consumed – 2,346
Workout 1 – 12.01 mile bike ride with 2 mile run
Time – 75 mins( time includes transition, cool down, stops at intersections)
Calories burned – 807
Bike – 12.01 miles – 46.08 mins/ Avg speed – 15.64 mph Max speed – 23.9 mph
Run – 2 miles – 18:55 mins
Mile 1 – 9:45 mins
Mile 2 – 9:10 mins
Workout 2 – ST Fully body
Time – 85 mins
Calories burned – 753
Seated rows – 3 sets of 10 reps at 120 lbs
One arm DB rows – 3 sets of 15 reps for each arm with a 32.5 lb DB
BB rows – 3 sets of 15 reps with one 70 lb BB
Bicep curl to Arnold press – 3 sets of 10 reps with 22.5 lb DBs
Pushups – 65 reps
Bosu ball – 25 reps
Close grip – 20
Standard – 20
Leaning front raise on balance ball – 3 sets of 15 reps for each arm with one 10 lb DB
Leaning lateral raise on balance ball – 3 sets of 15 reps for each arm with one 10 lb DB
Lat pulldowns – 3 sets
Set 1 – 8 reps at 135 lbs
Set 2 and 3 – 10 reps at 120 lbs
Dip machine – 3 sets
Set 1 and 2 – 10 reps at 90 lbs
Set 3 – 8 reps
Lateral raise machine – 3 sets
Set 1 – 10 reps at 50 lbs
Set 2 – 10 reps at 40 lbs
Set 3 – 10 reps at 30 lbs
Rear delt machine – 3 sets of 10 reps at 60 lbs
Tricep rope overhead extensions – 3 sets of 10 reps at 100 lbs
Reverse flys on balance ball – 3 sets of 10 reps with 10 lb DBs
Plank DB rows – 3 sets of 20 reps with 15 lb DBs
Wall squats with balance ball – 3 sets of 25 reps
Step ups – 3 sets of 15 reps for each leg
Horizontal body chops – 3 sets of 10 reps for each side at 35 lbs
Workout 3 – 900 yard swim – 700 Free and 200 Pull
Time – 19:45 mins
Calories burned – 212
Workout 4 – 15 min run/walk with my dog followed by Yoga and pushups – 15 incline and 10 T plank pushups
Time – 30 mins
Calories burned – 180
Weekly totals – MTWTHF
Time – 694
Calories burned – 6,929