Sunday - 5.7 mile run described here.
Monday - 2 mile run as a diagnostic to see where we are for this month's PT test. I ran it in 16 minutes. When it comes time to do it for real, I expect 14:30 or faster. I won't be wearing long pants and a jacket, the trail won't be 50% ice, and I will not have run 5.7 miles the day before. Also, broke my diet for all 3 meals since we were at work the entire time. Again.
Tuesday - No workout
Wednesday - 10.5 miles on stationary bike in 30 minutes, 30 minutes of run sprints afterwards.
Thursday - shortened weightlifting session. I benched 3 sets of 155 lbs at 12/10/8 reps, and squatted 3 sets of 12 reps each of 155/165/175lbs. I can't remember what I did on the row or fly machines.
Friday - Time trial for a sprint triathlon. Times:
750m swim - 17:00
transition - 6:00
20k (12.4mi) bike (stationary machine) - 37:20
transition - 1:15
5k (3.1mi) run (treadmill at 1.0% incline) - 28:02
Total - 1:29:37
Also on Friday I had pizza for lunch with coworkers. No real reason, just that peer pressure and conformity still influence my behavior.
Week 7 distance totals:
Swim: 750m
Bike: 22.9 miles
Treadmill: 3.1 miles
Road running: 7.7 miles
Total run: 10.8 miles
In case you haven't noticed, I've been kinda lazy, and kinda not sticking with my diet, and not really doing afternoon workouts. But I'm also ridiculously busy with work. And I think I'm not the only one of the 3.
Next week, starting Sunday, I'm going to try to start sticking with a specific schedule each week (morning workouts will be with the unit and dependent on whether we stick to our own published schedule):
Sunday - Long, slow run.
Monday - speed, agility type stuff with the unit in the morning, and a long, slow, bike in the afternoon.
Tuesday - powerlifting for an hour, then 30 minutes of abs in the morning, and a long, slow swim in the afternoon.
Wednesday - speed, agility type drills with the unit in the morning, and speed intervals on the bike in the afternoon.
Thursday - either weights or sports in the morning (we alternate every week), and speed intervals in the pool in the afternoon
Friday - Long run in the morning, some super-intense workout in the afternoon, probably incorporating 2 or 3 of the triathlon sports.
Showing posts with label shane. Show all posts
Showing posts with label shane. Show all posts
Friday, April 4, 2008
Sunday, March 30, 2008
Week 6 - Shane
Ok so I didn't do any afternoon workouts for the rest of the week. I did morning PT with my unit, though.
On Friday morning we ran uphill for 3.1 miles for an elevation increase of 550 feet. We went back to pick someone up, so I'd say that it was a total of 3.5 miles for like 650 feet elevation increase. We ran the mile or so down the ski slope, though, which was far steeper but also much shorter.
So totals:
Running: around 4.5 miles, plus about an hour of sprints and 90 minutes of basketball
Biking: 18 miles
Swim: 0
What a weak week.
On Friday morning we ran uphill for 3.1 miles for an elevation increase of 550 feet. We went back to pick someone up, so I'd say that it was a total of 3.5 miles for like 650 feet elevation increase. We ran the mile or so down the ski slope, though, which was far steeper but also much shorter.
So totals:
Running: around 4.5 miles, plus about an hour of sprints and 90 minutes of basketball
Biking: 18 miles
Swim: 0
What a weak week.
Sunday, March 23, 2008
Laziness and week 5 - Shane
I haven't posted all week because I haven't really been working out. I've been eating all right, but haven't been doing afternoon workouts, with the exception of Thursday. All the other days I've just been doing standard PT stuff with my platoon in the mornings.
Thursday I biked about 30 minutes, 9 miles. Then I also swam 2.5k in an hour. And that was the extent of my triathlon training this week.
I blame the purchase of the PS3 last weekend. Plus doing quasi-real work now at work for the first time pretty much since I started the triathlon training.
Congrats to Mike on finally getting out of TRADOC. It's been a long 30 months, eh?
Thursday I biked about 30 minutes, 9 miles. Then I also swam 2.5k in an hour. And that was the extent of my triathlon training this week.
I blame the purchase of the PS3 last weekend. Plus doing quasi-real work now at work for the first time pretty much since I started the triathlon training.
Congrats to Mike on finally getting out of TRADOC. It's been a long 30 months, eh?
Sunday, March 16, 2008
Week 4 summary
I missed a few days, but I'm not too worried about it. Totals:
Treadmill: 6.2 miles
Stationary bike: 20 miles
Swim: 3450 meters
Treadmill: 6.2 miles
Stationary bike: 20 miles
Swim: 3450 meters
Saturday, March 15, 2008
Mar 14 - Shane
Workout: Did the following workout at the pool -
250m warmup
3 minute rest
600m in 11:55
3 minute rest
600m in 12:30
I would've done more, but I cut my thumb earlier, and my bandage was less waterproof than advertised, and I quit after 2 reps because my bandage loosened up and I didn't want to bleed into the water.
Post-workout meal: Ramen and 3 hard boiled eggs, then lasagna and wine. It's hard to say where the post-workout meal started and ended, since I just kept eating all night after I came home.
I get the next 24 hours off so the beer I'm drinking doesn't count.
250m warmup
3 minute rest
600m in 11:55
3 minute rest
600m in 12:30
I would've done more, but I cut my thumb earlier, and my bandage was less waterproof than advertised, and I quit after 2 reps because my bandage loosened up and I didn't want to bleed into the water.
Post-workout meal: Ramen and 3 hard boiled eggs, then lasagna and wine. It's hard to say where the post-workout meal started and ended, since I just kept eating all night after I came home.
I get the next 24 hours off so the beer I'm drinking doesn't count.
Friday, March 14, 2008
Mar 13 - Shane
Morning workout: 3 sets of bench press and 2 sets of squats before we got called into work early, cutting off our workout.
Post-workout meal: 1 bosc pear, 3 hard boiled eggs.
Afternoon workout: 20 miles on the bike in 1 hour at around 180-200 watts, 730 calories burned. Then 10k on the treadmill in 1 hour, about 880 calories burned. Yes, that brings the total over 1600 calories burned in 2 hours. I was exhausted to the point of wanting to fall asleep on my drive home. Easily the hardest workout I've ever done in my life.
Post workout meal: A double sized bowl of oatmeal and peanut butter, 1 bosc pear, 3 oz chicken breast, 1 string cheese.
Edited to add: Oh yeah I had about 2 or 3 glasses of wine last night.
Post-workout meal: 1 bosc pear, 3 hard boiled eggs.
Afternoon workout: 20 miles on the bike in 1 hour at around 180-200 watts, 730 calories burned. Then 10k on the treadmill in 1 hour, about 880 calories burned. Yes, that brings the total over 1600 calories burned in 2 hours. I was exhausted to the point of wanting to fall asleep on my drive home. Easily the hardest workout I've ever done in my life.
Post workout meal: A double sized bowl of oatmeal and peanut butter, 1 bosc pear, 3 oz chicken breast, 1 string cheese.
Edited to add: Oh yeah I had about 2 or 3 glasses of wine last night.
Wednesday, March 12, 2008
Mar 12 - Shane
Exercise: Sprints and other speedwork for 90 minutes. Significant ankle pain was involved, but it's definitely getting stronger.
Post-workout meal: Peanut butter and oatmeal.
No afternoon workout today because I had some personal stuff to take care of, but I'll make up for it tomorrow.
Post-workout meal: Peanut butter and oatmeal.
No afternoon workout today because I had some personal stuff to take care of, but I'll make up for it tomorrow.
Tuesday, March 11, 2008
Mar 11 - Shane
Pretty standard day, back at work after a weekend of too much eating/drinking and too little training.
Morning workout: Olympic powerlifting, chest and back weights, and core exercises on stability ball.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Afternoon workout: 2k at the pool, done in 250m intervals. Each interval was under 5 minutes, except for the 5th one that I did in 5:02. I hope to be able to do 1k in under 20 minutes by the end of the month.
Post-workout meal: Ramen and a can of sardines. Yes, awful, but I went grocery shopping afterwards so it shouldn't happen again.
From now on, I won't really post other food I eat - just know that I'm eating plenty of legumes, tree nuts, some fruit, a lot of dairy, about 3 eggs, probably around 2-4 servings of fish per day, 1-2 servings of other meat, and a lot of leafy or fibrous vegetables like spinach or celery. Basically it's a diet very high in unsaturated fat, medium in saturated fat, very high in fiber, and somewhat low in carbs. My only carbs will come from legumes, whatever traces show up in my dairy intake, and fresh fruit and vegetables - with the obvious exception of my high carb post-workout meals (to restore glycogen and encourage muscle growth with insulin). I'll be eating cottage cheese before bed most nights for the casein. I eat whatever is on the above "allowed" list until I'm full - feeling hungry is for suckers.
I will still completely avoid trans fats, white carbs (potatoes, white pasta/bread, anything with breading), refined sugars, juices, and most processed foods. It's hard without a stove or oven, though.
If I deviate from those I'll still post the junk food and alcohol I consume. If this diet doesn't work for me - either I am seeing detrimental effects on my performance or I have trouble sticking to it, I'll change it and post it here.
Morning workout: Olympic powerlifting, chest and back weights, and core exercises on stability ball.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Afternoon workout: 2k at the pool, done in 250m intervals. Each interval was under 5 minutes, except for the 5th one that I did in 5:02. I hope to be able to do 1k in under 20 minutes by the end of the month.
Post-workout meal: Ramen and a can of sardines. Yes, awful, but I went grocery shopping afterwards so it shouldn't happen again.
From now on, I won't really post other food I eat - just know that I'm eating plenty of legumes, tree nuts, some fruit, a lot of dairy, about 3 eggs, probably around 2-4 servings of fish per day, 1-2 servings of other meat, and a lot of leafy or fibrous vegetables like spinach or celery. Basically it's a diet very high in unsaturated fat, medium in saturated fat, very high in fiber, and somewhat low in carbs. My only carbs will come from legumes, whatever traces show up in my dairy intake, and fresh fruit and vegetables - with the obvious exception of my high carb post-workout meals (to restore glycogen and encourage muscle growth with insulin). I'll be eating cottage cheese before bed most nights for the casein. I eat whatever is on the above "allowed" list until I'm full - feeling hungry is for suckers.
I will still completely avoid trans fats, white carbs (potatoes, white pasta/bread, anything with breading), refined sugars, juices, and most processed foods. It's hard without a stove or oven, though.
If I deviate from those I'll still post the junk food and alcohol I consume. If this diet doesn't work for me - either I am seeing detrimental effects on my performance or I have trouble sticking to it, I'll change it and post it here.
Sunday, March 9, 2008
Mar 8 and Week 3 summary - Shane
Exercise: 20 miles and 800 calories in 60 minutes on the bike. Average about 200 watts. Afterwards I did 2 miles on the treadmill in about 17 minutes.
Food didn't matter. It was my day off. But much beer and fried food was involved, and I vaguely remember ordering a decent pork porterhouse after midnight, and wishing I had ordered lamb instead. I'm told that one of my buddies didn't finish his lamb so I took a bite of an untouched portion. I'm so classy.
Week 3 totals:
Outside run: 4.5 miles
Treadmill: 4 miles
Total running: 8.5 miles
Stationary bike: 51.2 miles
Swimming: 1700 meters
Expect the swimming/running totals to move up slightly over the next few weeks.
Food didn't matter. It was my day off. But much beer and fried food was involved, and I vaguely remember ordering a decent pork porterhouse after midnight, and wishing I had ordered lamb instead. I'm told that one of my buddies didn't finish his lamb so I took a bite of an untouched portion. I'm so classy.
Week 3 totals:
Outside run: 4.5 miles
Treadmill: 4 miles
Total running: 8.5 miles
Stationary bike: 51.2 miles
Swimming: 1700 meters
Expect the swimming/running totals to move up slightly over the next few weeks.
Saturday, March 8, 2008
Mar 7 - Shane
Pretty late getting this up - I was on the road for 6 hours yesterday, which also explains the no exercise. Therefore no post-workout meal.
Food:
3 hard boiled eggs
2 cups spinach
4 olives
3 tablespoons feta cheese
1/2 avocado
2 cans sardines
1 lb curry chicken salad from store - includes a few dried cranberries
1/2 lb edamame salad, with eggplant, red and yellow bell peppers
2 pints of a red ale - seemed sugary and was over 6% alcohol.
10" pizza
Not a great day, but I'll probably work out today (my off day) to make up for it.
Food:
3 hard boiled eggs
2 cups spinach
4 olives
3 tablespoons feta cheese
1/2 avocado
2 cans sardines
1 lb curry chicken salad from store - includes a few dried cranberries
1/2 lb edamame salad, with eggplant, red and yellow bell peppers
2 pints of a red ale - seemed sugary and was over 6% alcohol.
10" pizza
Not a great day, but I'll probably work out today (my off day) to make up for it.
Friday, March 7, 2008
Mar 6 - Shane
Morning workout: sprints dragging a tire with a harness through the snow for 250m intervals, culminating in dragging a tire with a 190lb person sitting in it. I was pretty exhausted at the end.
Post-workout meal: Peanut butter and oatmeal
Afternoon workout: 10 miles on the stationary bike in 33 minutes. I was pretty weak after this morning.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Other food:
About 3 tablespoons hummus
1 cup baby carrots
1/2 cup almonds
3 string cheese
1 medium pizza
4 glasses of wine
Yeah I really wasn't supposed to have that stuff towards the end. But I'll be better next time.
Post-workout meal: Peanut butter and oatmeal
Afternoon workout: 10 miles on the stationary bike in 33 minutes. I was pretty weak after this morning.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Other food:
About 3 tablespoons hummus
1 cup baby carrots
1/2 cup almonds
3 string cheese
1 medium pizza
4 glasses of wine
Yeah I really wasn't supposed to have that stuff towards the end. But I'll be better next time.
Wednesday, March 5, 2008
Mar 5 - Shane
Morning workout: About 2.5 miles with the platoon, which was pretty painful with my ankle. Then a 20 minute ab workout.
Post-workout meal: Oatmeal with peanut butter, 1 apple.
Afternoon workout: Swam 1100m with about 5 one-minute breaks, then treaded water for 10 minutes. I'm getting better at pacing and rhythm, compared to yesterday.
Post-workout meal: 2 sandwiches made from Orowheat 12-grain, mustard, ham, salami, feta cheese, avocado, and lettuce. Also, another apple.
Other food today:
2 salads worth of spinach
8 olives
3oz chicken breast
3oz skirt steak strips
1 avocado
1 can black beans
1/2 cup shredded colby/monterey jack
1/2 cup cottage cheese
My ankle is all sorts of colorful with bruising today. There's actually more dull pain today than yesterday, but it hurts less when I move it. The rest of my body has that good kind of slight tiredness from swimming, and it's awesome.
Post-workout meal: Oatmeal with peanut butter, 1 apple.
Afternoon workout: Swam 1100m with about 5 one-minute breaks, then treaded water for 10 minutes. I'm getting better at pacing and rhythm, compared to yesterday.
Post-workout meal: 2 sandwiches made from Orowheat 12-grain, mustard, ham, salami, feta cheese, avocado, and lettuce. Also, another apple.
Other food today:
2 salads worth of spinach
8 olives
3oz chicken breast
3oz skirt steak strips
1 avocado
1 can black beans
1/2 cup shredded colby/monterey jack
1/2 cup cottage cheese
My ankle is all sorts of colorful with bruising today. There's actually more dull pain today than yesterday, but it hurts less when I move it. The rest of my body has that good kind of slight tiredness from swimming, and it's awesome.
Tuesday, March 4, 2008
Mar 4 - Shane
Afternoon workout:
2.1 mile ruckmarch (40 lbs on back) in 30 minutes. Not good, but my ankle still isn't 100%. I'm also saving myself for a platoon run tomorrow morning.
Also, swam for the first time since I started training - 100m x 6 times = 600m. Each 100m trip was between 1:55 and 2:02. I'll probably see very quick improvement as I tighten up my form and learn to get a good breathing rhythm. I also expect to see some improvement in my pushup numbers, because tonight I found myself unable to do even half the pushups I normally can.
Post-workout meal: Oatmeal, peanut butter
Other food today:
3 hard boiled eggs
2 large plates of salad
1/2 cup black beans
1 cup shredded cheese
2 string cheese
1 bosc pear
1 can sardines
1 can chunk light tuna in water
3 oz skirt steak strips
3 oz chicken breast strips
about 10 olives
1 avocado
1 cup baby carrots, raw
1/4 cup hummus
1/2 cup cottage cheese
handful of almonds
No indulgences. But I think I eat too much.
2.1 mile ruckmarch (40 lbs on back) in 30 minutes. Not good, but my ankle still isn't 100%. I'm also saving myself for a platoon run tomorrow morning.
Also, swam for the first time since I started training - 100m x 6 times = 600m. Each 100m trip was between 1:55 and 2:02. I'll probably see very quick improvement as I tighten up my form and learn to get a good breathing rhythm. I also expect to see some improvement in my pushup numbers, because tonight I found myself unable to do even half the pushups I normally can.
Post-workout meal: Oatmeal, peanut butter
Other food today:
3 hard boiled eggs
2 large plates of salad
1/2 cup black beans
1 cup shredded cheese
2 string cheese
1 bosc pear
1 can sardines
1 can chunk light tuna in water
3 oz skirt steak strips
3 oz chicken breast strips
about 10 olives
1 avocado
1 cup baby carrots, raw
1/4 cup hummus
1/2 cup cottage cheese
handful of almonds
No indulgences. But I think I eat too much.
Monday, March 3, 2008
Mar 3 - Shane
Ok I'm kinda back on track. My ankle is healing pretty well, but I still can't run, and it hurts to walk on the slippery ice. The pool has been closed for the last two days - I didn't really expect it to be closed on Monday, too. So I went ahead and biked instead.
Exercise: Stationary bike, 21.2 miles for 60 minutes at level 13. Stayed around 100rpm the entire time, but dialed down to level 11 towards the end. 780 calories burned.
Post-workout meal: Peanut butter sandwich
Other food today: 1 avocado, 4 olives, about 70g spinach, a cup of cheese, 1.5 cups black beans, 1/2 a chicken, 1/4 cup of almonds, 1 can sardines, 3oz serving of skirt steak strips, 1 bosc pear, 1 string cheese.
Indulgences: Burger King for breakfast, 1 croissandwich and large hash browns. This was more a function of having a short breakfast break because of work issues than anything else.
In other news, I was discussing gear requirements (bike, wetsuit, etc.) with my college buddy, Kevin, who's also training for a 70.3 triathlon this year, and I pasted a link to this picture and item:
His response was simple:
(07:55:37 PM) Kevin: lol jesus
(07:55:39 PM) Kevin: are u going to do that
(07:55:48 PM) Kevin: cuz if so u can go on ur own kthx
Exercise: Stationary bike, 21.2 miles for 60 minutes at level 13. Stayed around 100rpm the entire time, but dialed down to level 11 towards the end. 780 calories burned.
Post-workout meal: Peanut butter sandwich
Other food today: 1 avocado, 4 olives, about 70g spinach, a cup of cheese, 1.5 cups black beans, 1/2 a chicken, 1/4 cup of almonds, 1 can sardines, 3oz serving of skirt steak strips, 1 bosc pear, 1 string cheese.
Indulgences: Burger King for breakfast, 1 croissandwich and large hash browns. This was more a function of having a short breakfast break because of work issues than anything else.
In other news, I was discussing gear requirements (bike, wetsuit, etc.) with my college buddy, Kevin, who's also training for a 70.3 triathlon this year, and I pasted a link to this picture and item:
His response was simple:
(07:55:37 PM) Kevin: lol jesus
(07:55:39 PM) Kevin: are u going to do that
(07:55:48 PM) Kevin: cuz if so u can go on ur own kthx
Saturday, March 1, 2008
Week 2 Summary and Being Crippled - Shane
I sprained my ankle playing basketball Thursday morning, so I haven't been training since. Yesterday I could barely walk, much less move up and down stairs or do real exercise.
I've also been eating pretty awful. At first it was the social outings I had to go to, and then my frustration at my ankle injury. Fried chicken, many sodas, fries, beer, and hamburgers were involved.
Anyway, here are my week 2 numbers:
Treadmill: 3.1 miles
Outside run: 7 miles
Total running: 10.1 miles
Stationary bike: 20.4 miles
Tomorrow, at the beginning of week 3, I'll be swimming for the first time in years. Hopefully it doesn't put too much strain on the ankle.
I've also been eating pretty awful. At first it was the social outings I had to go to, and then my frustration at my ankle injury. Fried chicken, many sodas, fries, beer, and hamburgers were involved.
Anyway, here are my week 2 numbers:
Treadmill: 3.1 miles
Outside run: 7 miles
Total running: 10.1 miles
Stationary bike: 20.4 miles
Tomorrow, at the beginning of week 3, I'll be swimming for the first time in years. Hopefully it doesn't put too much strain on the ankle.
Wednesday, February 27, 2008
Feb 27 - Shane
Weak day.
Exercise: 1.8 mile run outside. I made it out .9 miles when an MP (military policeman) pulled up alongside and asked me why I was running without a reflective belt. I told him that I didn't know we needed them during the day, but he told me to run back to my place if I wanted to continue running. I didn't really argue because 2 years in the Army have taught me that questioning authority is ineffective here and because I was starting to get cold. Turns out it's a bad idea to run in shorts when it's 6 degrees out.
Food: I ate crap today. Oatmeal for breakfast, 2 slices of pizza at lunch, 3 things of string cheese throughout the day, a bacon cheeseburger, 2 beers, and some fries for dinner. Bleh.
Indulgence: see above.
Tomorrow and Friday won't be any better with food, since I've committed to certain social events for dinner, but whatever. I'll make it up with actual intense workouts.
Exercise: 1.8 mile run outside. I made it out .9 miles when an MP (military policeman) pulled up alongside and asked me why I was running without a reflective belt. I told him that I didn't know we needed them during the day, but he told me to run back to my place if I wanted to continue running. I didn't really argue because 2 years in the Army have taught me that questioning authority is ineffective here and because I was starting to get cold. Turns out it's a bad idea to run in shorts when it's 6 degrees out.
Food: I ate crap today. Oatmeal for breakfast, 2 slices of pizza at lunch, 3 things of string cheese throughout the day, a bacon cheeseburger, 2 beers, and some fries for dinner. Bleh.
Indulgence: see above.
Tomorrow and Friday won't be any better with food, since I've committed to certain social events for dinner, but whatever. I'll make it up with actual intense workouts.
Tuesday, February 26, 2008
Feb 26 - Shane
Kinda busy this week with a few things from work, and I've got $400/month riding on what happens between tomorrow and Friday. Plus some people are leaving this week so I'm not going to be eating/drinking all that great either.
Exercise: Olympic powerlifting for 30 minutes, chest and back weightlifting for 30 minutes, core exercises on stability balls for 30 minutes. No run, bike, or swim today.
Post-workout meal: oatmeal, peanut butter, and 3 hard boiled eggs
Other food today: 1 can black beans, 12 ounces of chicken breast, 2 cups raw spinach, half cup colby and monterey jack, 1 can sardines, 1 avocado, 2 sticks string cheese, 1lb package edamame, 1 bosc pear, 1/2 lb of raw carrots, 1 cup cottage cheese.
No indulgences besides the relatively light exercise day.
I got my swim goggles in the mail today. All I gotta say is that if you're in the military and you're receiving a package from Speedo USA, expect to be made fun of by the mailroom guys. Oh and Andy, your watch is badass - I'm supposed to be the numbers nerd here. I'm gonna have to get one of those soon.
Exercise: Olympic powerlifting for 30 minutes, chest and back weightlifting for 30 minutes, core exercises on stability balls for 30 minutes. No run, bike, or swim today.
Post-workout meal: oatmeal, peanut butter, and 3 hard boiled eggs
Other food today: 1 can black beans, 12 ounces of chicken breast, 2 cups raw spinach, half cup colby and monterey jack, 1 can sardines, 1 avocado, 2 sticks string cheese, 1lb package edamame, 1 bosc pear, 1/2 lb of raw carrots, 1 cup cottage cheese.
No indulgences besides the relatively light exercise day.
I got my swim goggles in the mail today. All I gotta say is that if you're in the military and you're receiving a package from Speedo USA, expect to be made fun of by the mailroom guys. Oh and Andy, your watch is badass - I'm supposed to be the numbers nerd here. I'm gonna have to get one of those soon.
Feb 25 - Shane
Ok my power went out last night, so I couldn't post then. But I did get over 8 hours of sleep instead.
During the afternoon I heard from a college buddy that he was registered for a 70.3 triathlon (half ironman) in July. I'm not ready to let some civilian be in better shape than me, so that motivated me to spend a little more time working out in the afternoon.
Morning workout: running sprints with the platoon for 30 minutes. I personally focused on increasing my rate of turnover while keeping my stride relatively short.
Post-workout meal: Oatmeal with peanut butter
Afternoon workout: 60 minutes on the bike, 20.4 miles. I did 25 minutes at around 180 watts, then 5 minutes at 220 watts, 5 minutes at 100 watts, 20 minutes at 190 watts, and 5 minutes trying (but mostly failing) to keep it above 200 watts. Total calories burned on bike were about 740. Afterwards I ran a slow 5k on the treadmill in 29 minutes; about 520 calories burned.
Post-workout meal: Peanut butter sandwich, 2 salami/pastrami/ham/provolone/lettuce/tomato/mustard sandwiches.
Other food: 2 string cheese, an apple, a can of black beans, half an avocado, a can of sardines, about 6 oz chicken breast, 2 cups spinach, a handful of olives, and maybe half a cup of shredded cheese. 1 cup of cottage cheese before sleeping.
During the afternoon I heard from a college buddy that he was registered for a 70.3 triathlon (half ironman) in July. I'm not ready to let some civilian be in better shape than me, so that motivated me to spend a little more time working out in the afternoon.
Morning workout: running sprints with the platoon for 30 minutes. I personally focused on increasing my rate of turnover while keeping my stride relatively short.
Post-workout meal: Oatmeal with peanut butter
Afternoon workout: 60 minutes on the bike, 20.4 miles. I did 25 minutes at around 180 watts, then 5 minutes at 220 watts, 5 minutes at 100 watts, 20 minutes at 190 watts, and 5 minutes trying (but mostly failing) to keep it above 200 watts. Total calories burned on bike were about 740. Afterwards I ran a slow 5k on the treadmill in 29 minutes; about 520 calories burned.
Post-workout meal: Peanut butter sandwich, 2 salami/pastrami/ham/provolone/lettuce/tomato/mustard sandwiches.
Other food: 2 string cheese, an apple, a can of black beans, half an avocado, a can of sardines, about 6 oz chicken breast, 2 cups spinach, a handful of olives, and maybe half a cup of shredded cheese. 1 cup of cottage cheese before sleeping.
Monday, February 25, 2008
Feb 24 - Shane
Ok posting this a little bit late.
Exercise: 5.2 mile run in 50 minutes out in the snow at around 10 degrees. Running in snow is harder than I thought. Plus I hate running with long pants.
Post-workout food: Big bowl of oatmeal with peanut butter.
Other food: Half avocado, can of black beans sprinkled with cheese, 2 cans of sardines.
Many Indulgences: Uh, bacon cheeseburger with a half pound patty and fries at a local restaurant. And 2 beers. But it's not my fault - my buddy's getting out of the Army this week and moving back to his hometown, so I had to go out. And drink 2 beers.
Exercise: 5.2 mile run in 50 minutes out in the snow at around 10 degrees. Running in snow is harder than I thought. Plus I hate running with long pants.
Post-workout food: Big bowl of oatmeal with peanut butter.
Other food: Half avocado, can of black beans sprinkled with cheese, 2 cans of sardines.
Many Indulgences: Uh, bacon cheeseburger with a half pound patty and fries at a local restaurant. And 2 beers. But it's not my fault - my buddy's getting out of the Army this week and moving back to his hometown, so I had to go out. And drink 2 beers.
Sunday, February 24, 2008
Week 1 Summary - Shane
Week 1 was Feb 17 through 22, with the 23rd off.
I put the week 0 + week 1 totals in parentheses, since those two days of week 0 don't really go anywhere else.
Treadmill: 4.6 miles (10.6 miles)
Running outside: 7.7 miles (7.7 miles)
Total running: 12.3 miles (18.3 miles)
Stationary bike: 43 miles (63 miles)
I put the week 0 + week 1 totals in parentheses, since those two days of week 0 don't really go anywhere else.
Treadmill: 4.6 miles (10.6 miles)
Running outside: 7.7 miles (7.7 miles)
Total running: 12.3 miles (18.3 miles)
Stationary bike: 43 miles (63 miles)
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