Training, training, training :)

Tuesday Morning
30 min “easy” run on the treadmill. 3.2 miles
It’s funny how not “racing” lol can change your HR. Even though I didn’t race the Shamrock 15k my HR was elevated between 178-183 for a little over an hour. This affected my run today. I did my easy pace 6.3-6.5 with a .5 incline, usually my HR stays between 142-148, today it was 10 bpm higher avg’ing 150-160. It was annoying, but I still kept my pace slow.

Followed up by swim
Warm-up, 200

6 x 50s, tread water at the deep end for :15 each time.
Rest :15 at shallow end.
2 x 50s, quick & light turnover. Rest :15.

1 x 50, rest :15
1 x 100, rest :20
1 x 200, rest :30 (paddles)
1 x 300, rest :30
1 x 50 easy (regroup before starting again).

Swim set twice.

4 x 50s, A-Ok, Fist, Karate, Free drills Rest :10.
Warm down
Cool down
25; 6 wall push ups
50; 6 wall push ups
50; 6 wall push ups
50; 6 wall push ups
25;

Total meters: 2400

No shoulder pain since coach Jane helped me with my stroke. I’m freaking energized today!

Tuesday afternoon Part 2

Run on treadmill 2 miles - Easy HR 142-148 (funny how it stayed low during my afternoon run, same 6.5 level at .5 incline).

Light Strength Training – 40 mins

Core - High to low woodchop 5 lbs, 3 sets of 15 ; rest 5 per side
Shoulders – Arm Circles (compound) 4 x 15 wide circles w/6lb per arm; rest 10 sec
Quads- (compound) - Pile Dumbbell Squats with 15 lb weight, 3 sets of 12; rest 30 sec.
Core - Crunches hanging off bench with 2 sec hold at top; 2 x 15
Back & Bicep; (compound) - Weight assisted pull ups 2 x 15 at 70 lbs lifting 65 (decreased weight by 15lbs since last lift)
Chest & tricep; (compound)- Weight assisted dips ups 2 x 15 at 70 lbs lifting 60 (decreased weight by 15lbs since last lift)
Bicep (isolation) – Alternating Bicep curls 3 sets at 12 lbs x 15; rest 10 sec.
Chest (compound) - Cable Fly - 3 X 15 at 25lbs; rest 10 sec.
Triceps (isolation) - Cable pull down 3 x 20 at 30lbs; 20 sec rest
(decreased weight by 10lbs since last lift)
Lats – Close & Wide Grip Pull Downs (compound) 3 sets of each t 60 lbs x 15; 15sec rest between sets
Lower back – Hyperextensions (isolation) - 3 sets of 12.
Core - Roman chair 2 x 20 straight, 2 x 20 side to side

Ugh, the iron hates me. I haven't lifted for two weeks and I know my chest and back will be fatigued tomorrow.
Oh well I'm not down cause my multi sport is kicking ass yo!

Forgot to post Saturday's workout.
Hill repeats up at Mt. Tabor. Not as challenging as I had hoped. I guess there is a time and a place for everything and will wait for the challenge either A. when it is on my training schedule or B.when it decides to suprise me. No longer will I act like I know what's best and push my self to the limits; unless it's called for.