Pushups/Run

Went to gym.

Ran 1/4 mile, did 16 pushups, ran 1/4 , did 16, ran, did 2, ran, did 22, then ran 1 mile. Very tired, sweaty. Stretched.

After i showered, i went home and then did my final set. 40 pushups, Zoey started bothering me while I was doing them so my last few were imperfect, but I'll count them.

Still ontarget.

Rides Home Spin

Did a 50 minute DVD called The Rides: Southern California

The DVD is a pack of riders going up and down hills while the coach tells you to speed it up or get out of the saddle, just like a spin class. I worked up a good sweat.

Pushups

11-11-16-16-11-11-37

I keep just making it,

Spin Class

Did some serious shoveling last night and this morning. So i made the decision to wait till tomorrow to do my next pushup routine.

Went to spin class and it was hard. i was sweating, but still cool. We workout in a cold basement of a rec coplex. Still, I'm glad i went and feel okay now.

Pushups

I have strep throat so I have only been doing pushups.

Today 10-10-16-16-10-10-31

Still on track, although again those last couple were painful.

Pushups

Did my pushups 16-20-16-15-27

I did the last set maybe five minutes after the fourth. The 27th pushup hurt.

On Tuesday I go to seven sets. From now on the final set really skyrockets too.

3 Mile Run

Ran at the gym, including 0.25 sprinted at 8 miles per hour, 0.25 at 7.46 miles per hour and 0.15 at 7:30.

Spin Class/Pushups

Did an hour spin class and my pushups 15-17-15-15 and then after class did 25 pushups.

Pushups

Did 14-16-14-14-24.

15 Mile Bike

Road 15 miles on the trainer in 1:15 while watching The Town. Great that I can workout at home. This was my long slow ride. I was getting tired.

Bike/Pushups

Rode the bike for 30 minutes on my trainer. Went 7 miles.

Then pushup tie. My back neck have been very stiff, but I decided to do the pushups again today wanting to keep on schedule.

12-15-12-12-(18+)23

Run

Did a 2.5 Mile run on the treadmill with a six minute stretch in the middle where I ran seven-eight minute miles for 45 seconds, alternating with 15 seconds of ten mile pace.

My upper back/neck was extremely stiff today I believe due to not warming up sufficiently before banging out those pushups last night.

I took a hot tub afterwards that felt good, and then iced it at home.

Pushups

I skipped my spin class tonight because I was sick yesterday -- while I didn't measure, I think I had a fever -- I had body aches and just lay around all evening.

Today is pushup day.

11-14-12-12-21

I am tired.

Bike/Pushups

Rode the bike 7 miles in 30 minutes, then did pushups:

10-16-10-10,

then rode the bike another 15 minutes 3.5 miles,

then did 20 pushups.

2 Mile Run/4 Mile Bike

Ran two miles in twenty minutes on the treadmill and then rode 4.5 in 20 minutes.

2010 Volume Totals

I finished 2010 with 166 Hours of Workout, which seems sort of low, but it is actual workout time not counting stretching or cool down. If I ran a 5k in 27:27 all I get credit for is 27:27.

Here are my previous years hours:

2010- 166
2009- 146
2008- 113
2007- 154

I'd like to hit 200 for 2011.

Here's the sport breakdown:

Bike

2010- 75
2009- 65
2008- 36
2007- 81

Run

2010- 53
2009- 59
2008- 48
2007- 46

Swim

2010- 15
2009- 15
2008- 25
2007- 27

The rest of the hours involve strength training.

Pushups/Bike

Did my pushups today - 9, 12, 9, 9, 14+ was the program. I did it with 18 for my last effort. I did wait about five minutes between the fourth and final set.

Tonight, I changed the back tire of my road bike, taking off the good race tire and replacing it with an old tire to serve as a training tire. I rode for 45 minutes going 11.5miles.

Swim

Swam 1000 yards

Pushups/Spinning Class

I ad my first spinning class tonight. Since i didn't have time to do my pushups earlier, i did them tere as part of y warmup. I was early so there were only a couple people there when I did them.

Te set was 9-11-9-9-12+

I banged out te first four sets, but as I was on the last, a bunch of people came in and I started struggling at 9, so I cut it off at 10, because 11 would have been a strain and I was selfconcious to be doing pushups before a spinning class.

The spinning class was great. It went for an hour. I was worried it was an hour and a half. I had my pulse up in the 140's on the uphills. Now how my tension on the bike compared to others I don't know, but I felt reasonably fit. I can go a little harder next time.

When I got home I redid my last pushup set and banged out 15.

Pushups/Bike

Plan was 8, 10, 8, 8, 11+

and that is what I did.

I am sort of discouraged because I don't think I am doing perfect pushups, plus I don't feel much stronger.

I know it is early, plus I should look at it as total number done, in which case I have gone from 28, 34, 41, 42, 45.

Only makes me feel slightly better.

In week 5 I go from 5 to 7 sets and in week 9 I go to 8 sets

***

Rode 5 miles later in the late afternoon. I had tights on today so it wasn't as cold. Still riding in the winter, it is hard to get the legs moving.

5 Miles on Bike

Rode 5 miles in the late afternoon chill on the hybrid.

Pushups

Today's session is assigned as follows:

7, 9, 7, 7, 10+

I did:

7, 10, 7, 7, 11

I did 10 in the second set because I forgot I was only suppossed to do 9. I pushed out 11 at the end. I might have been able to do a couple more struggling ones, but not too many.

Then I did some dumbell work and did 6 box jumps.

January Training

No races scheduled this month.

I do start a Thursday evening spin class.

My focus for the month will be on the following:

Bike - Spin Class, Set up Indoor Trainer, do spinnervals, ride hybrid at work when weather permits, exercise bike when at the gymn.

Run - Try for at least one road run a week of 4 plus miles, one high intensity tread mill run

Strength - Do Pushups (3 days a week), at least two full strength training sessions

Stretching/Yoga/pilates - Aim for five sessions a week.

Swim - Swim when I can. Try to do intervals or 15 minute speed swims.

I signed up for an indoor triathlon in February where I swim 15 minutes, bike 30 and run 30.

2.4 Mile Run

Ran 2.4 neighborhood run in 24:23. I need to keep doing my road runs and stretch them out again. No leg pain. Ending HR was 151.