During the week, I get up at 5:00 a.m..many days to get my workouts in my apartment and at Snap Fitness done before I go to work. Working full time, that does not leave much time for anything else, but some days I can feel the results and get encouraged. I will be ready, with my entire body in shape to withstand the 2900 miles.
Week of January 25
Monday -
yoga routine,
Quads: 3 sets of 175# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
Tuesday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
30 miles spinning at St. Cloud State
Wednesday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 180# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
Thursday -
60 miles on my Keiser in my apartment before going to a 9:00 a.m. meeting
25 miles spinning at St. Cloud State
15 miles on my Keiser in my apartment to complete the 100 mile day
Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions (well, wimped out on the last two exercises)
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 185# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
Saturday -
Quads: 3 sets of 190# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
treadmills wee busy at Snap Fitness, so I went home.
Decided to make it a rest day.
Sunday,
yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 - total 3.25 miles
15 miles on my trainer in the basement at a fsster pace watching the MSU Spartans trounce Rutgers in basketball.
145 total miles for the week
Week of February 1
Monday -
yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 - total 3.25 miles
Tuesday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 - total 3.25 miles
60 miles on my Keiser in my apartment
Wednesday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.5/5.7 MPH, and a mile at 5.5 and 5.7 - total 3.25 miles
47 miles on my Keiser in my apartment
Thursday and Friday - rest days at a MASBO conference in Minneapolis
Saturday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
47 miles on my trainer (Kurt Kinetic and road bike) watching the MSU Spartans dismantle the U of M Wolverines and watching a movie
Sunday -
20 miles on my road bike/Kurt Kinetic trainer in my basement watching a movie
174 miles total for the week
Week of February 8
Monday -
Yoga routine
Quads: 3 sets of 225# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
37 miles on my Keiser in my apartment
Tuesday -
30 miles spinning at St Cloud State, 129 average BPM, 248 watts average
Wednesday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
45 miles on my Keiser in my apartment
Thursday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
Friday -
Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
Saturday -
33 miles on my trainer (Kurt Kinetic and road bike)
Sunday (Valentine's Day) -
55 miles on my road bike/Kurt Kinetic trainer in my basement
200 miles total for the week
Three week total - 519 miles
No comments:
Post a Comment