About 30 minutes of swimming, including a 500m in 8:44. (4:20, 4:24- 25m splits). 25 meter pool (lots of wall pushes).

Crowded pool

25 minutes in the 25 meter pool. It was crowded, so I just tried to stay moving and out of the way of all those thrashing about.

Some June activity

6/1- 30 minute run
6/4- 30 minute run
6/7- 22 mile bike ride (recumbent)
6/8- 21 mile bike ride (tandem)
6/9- 8 minute warm-up, 5:19 mile (no zip in my legs whatsoever, splits of 1:20, 2:38, 4:00, 5:19), 15 minutes down

5/26- Hello summer- 500m warm-up in a 50m pool.
50m crawl with 50m frog stroke rest- 45, 47, 50 seconds
50m frog rest
100m crawl- 1:50

5/27- Urban safari. A combination of walking and running for 1.5 hours. Yeah. I was lost on the other side of the Anacostia in 90 degree heat.

Can't get in enough stretching....not good

Saturday: 25 minutes of running, not feeling good
Sunday: 1000 meters in 19:45 (250- 4:50, 500- 9:43) 25 m pool
25m- 18+ seconds
50m- 43 seconds
100m- 1:39
50m- 43 seconds
25m 19+ seconds

1:1 rest (mostly active): crawl

Still tight. Also felt off.

It don't mean a thing...

unless I nearly upchuck something.

Wed- 25 minutes swimming
Thursday- 28 minutes running

Running a day behind

Sunday evening: 33:37- ran around the block (or RFK)

Hills of Anacostia

Saturday Bike ride:
 two hours, probably 20ish miles. Some nice hills in SE DC.

The late week tri

Thursday: 6 mile bike/dentist appointment/6 mile bike back

Friday: 30:25 run

I'm pretty sure I saw a mermaid

500m- 9:40

plus about 25 more minutes of swimming.

20 minutes of stretching

30 minutes of struggling

er swimming. 

With a 41 second 50m in a 25 meter pool.

5k

5k- 18:27 3rd place (the halfway split may have been 9:17).

Cool down of 10 or 15 minutes

A swim

500m- 9:46

50m
100m- 1:38
200m- 3:47 (corrected)
100m- 1:43
50m- :46

200m down

(25 meter pool)

24 minutes running

A month later

Pull-ups 3 RM- Me plus 40 lbs. (up 5 lbs)

Push-ups- 32 in 60 seconds (down 2?)

Standing broad jump- 32 carpet squares (I'll need to measure this at some point). (Up 5 squares or about 10 inches!)

400m- 60 seconds (down a second!) Speaking of seconds, I tried to do another 400m and boy was I gassed from the first one.

Vertical leap remains unmeasurable as of yet.

The new baseline

Pull-ups 3 RM- Me plus 35 lbs.

Push-ups- 34 in 60 seconds

Standing broad jump- 27 carpet squares (I'll need to measure this at some point).

400m- 61 seconds

I haven't figured out how I'm going to test my vertical leap yet.

Me too... the poor record-keeping that is...

2/11 - Ultimate
2/9 - Chins
BWx5
+25x5
+35x5
+45x5
+50x5
Bench (first time in like a year...)
155x6
175x6
195x6
205x5
Pull Aparts w/band
3x12
Roll Outs
3x10

2/7 - Some other workout I forgot and vball

2/2- 2/12 The poor record-keeping continues

2/2- ?
2/3 Ultimate practice
2/4- gym time
2/5- 20 minute pilates workout
2/6- run
2/7- Ultimate practice
2/8- Ultimate practice
2/9- ?
2/10- some number of pull-ups, push-ups, and dumb bell squats
2/11- 38 minute run, 3 sets of 15 raised leg push-ups

1/26-2/1: Something's happening here

I'm not sure I remember all I've done lately...

1/26- modified winter workout, about 30 minutes worth (kind of weak)
1/27- Ultimate practice
1/28- rest day
1/29- 50 minute run with a 14 minute 2-mile surge
1/30- ?
1/31- Ultimate practice
2/1- 9 close grip pull-ups, 12x(2x40) lb db press (7, same, 5, same), 3 x(40 lb db swings and 40 lb db skullcrushers), 3 x(10 x 50 lb goblet squats and 8 nordic leg curls)
5 x (20 seconds treadmill push, 10 seconds rest)

1/25

Missed a few posts, but let me catch up.

I think I'm forgetting a workout in there, but here goes...

1/22
A bit of volleyball practice...

1/24
A1) Single Arm DB Bench - 3x8/side
50x8
70x8
80x8
A2) Reverse Lunge
BWx6/side
25x6/side
25x6/side
B) Inverted Row - 3x10
C1) Back Extension
3x10 +45
C2) Standing Anti-Rotation Press
3x3x10sec/side +30

9pm-12am - Volleyball

1/25
Just hopped in on a client's workout and busted out some chins. 5x3... BW, +10, +25, +35, +50