Drex's Journal

5/8/08

Took the day off from work.

AM
9:00 - Ran 6.2 miles outside; 53:33.

12:00 - Biked 15.35 miles, 56:26, Avg speed 16.3. At about 14 miles I lost 4/10 off my avg speed at a stoplight. :(

4:00
A1 Wide Grip Bench Press - 135x6; 225x6; 225x6; 225x6; 225x6; 225x4; 225x3
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

6:00 - Played 3 games of volleyball, went 1-2.
 
Nice job, again! Doesn't your bike computer pause when you are stopped? Most do.
 
5/9/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 155x15; 155x15; 155x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Biked 7.5 miles.

I got my workout in, now I'm going to be making the drive down to my parents to spend the weekend for Mother's Day. Will be doing my long run tomorrow morning with my dad.
 
Drex said:
Will be doing my long run tomorrow morning with my dad.
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aw I think you should do the long run with your mom :p

I hope my kids come back to visit me in my old age...so I can still beat them running :) hehe. That would be a great Mothers Day :D
 
sparrow said:
aw I think you should do the long run with your mom :p

I hope my kids come back to visit me in my old age...so I can still beat them running :) hehe. That would be a great Mothers Day :D
Click to expand...

My mom isn't much into running. :p


5/10/08

Ran 14 miles outside; 1:56:56; pace 8:21 min/mile.

My goal was to finish this in 2 hours. My dad started out about an hour ahead of me since he said he knew he wasn't going to finish it that fast. Not much for hills down home, so that made this run much easier. I was fighting into the teeth of a very strong wind for over 4 miles of the run though.

My pace was very steady. I ran three, 4 mile loops, and then a 2 mile loop. As I came in to get water after the first 4 miles I was right at 33 minutes, which was an 8:15 pace. After I got my drink and started off again I figured that probably threw me back to about an 8:20 pace. So, I didn't lose much on pace throughout the run. I had my garmin with to try to track pace throughout the run, but it couldn't get satalite reception there.
 
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5/11/08

AM
Ran 5 miles outside.

PM
A1 Leg Press - 275x6; 550x6; 550x6; 550x6; 550x6; 550x6; 550x6
A2 Static Lunges - 70x8; 140x8; 140x8; 140x8; 140x8; 140x8; 140x8
B1 Leg Curl - 40x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6
B2 Straight Leg Deadlift - 145x8; 240x8; 240x8; 240x8; 240x8; 240x8; 240x8

Played 3 games of volleyball, went 3-0.
 
5/12/08

AM
Biked for 1 hour.

PM
A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 155x15; 155x15; 155x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Played 3 games of volleyball, went 3-0.
 
g8r80 said:
Drex, man, I want a job like yours - able to work out for 3 hours / day:D
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Is that a job where you sit on your @ss all day so you have plenty of energy for working out or a job where you usually only have to put in 9-10 hours per day?

5/14/08

AM
Rowing for 30 mins.

PM
Ran 6.2 miles; 39:43.
Biked 7 miles.
 
8/15/08

A1 Wide Grip Bench Press - 135x6; 225x6; 225x6; 225x6; 225x6; 225x6; 225x4
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 210x6; 210x6; 210x6; 210x6; 210x6; 210x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

Played 3 games of volleyball, went 2-1.
 
5/16/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 160x15; 160x15; 160x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 85x15; 85x15; 85x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Biked 9.2 miles; 36:30.
 
Hey Drex,

I want to do a sprint tri in fresh water and wetsuit legal and came upon this one in Rochester, June 29. I will be in St. Paul that week anyways and would only have to come up a day early (plus ship my bike).



Would a lake in Minnesota at the end of July likely be less than 78 F at the surface? (Normally the tri sponsors list this info from previous years, but this is an inaugural event.)

How far is Rochester from Eagan?

Are you interested in this?
 
g8r80 said:
Hey Drex,

I want to do a sprint tri in fresh water and wetsuit legal and came upon this one in Rochester, June 29. I will be in St. Paul that week anyways and would only have to come up a day early (plus ship my bike).



Would a lake in Minnesota at the end of July likely be less than 78 F at the surface? (Normally the tri sponsors list this info from previous years, but this is an inaugural event.)

How far is Rochester from Eagan?

Are you interested in this?
Click to expand...

Rochester is a little over an hour drive from Eagan.

I'm not sure on the temp, but I saw this in the info. "We recommend the use of a wetsuit for this race. We will be measuring the water temperature regularly in June prior to the event and will post the results online. We will follow USAT rules for wetsuits."

I doubt I will be up for this one, but I will think about it. I have the marathon the weekend before and not sure I will be up for another race that quick. Also, I will have no swimming in prior to the event. But I will think about it.
 
5/17/08

AM
Ran 8.2 miles outside, 1:06:12, pace 8:04 min/mile.

Biked 18.75 miles, 1 hour 15 mins. With all the stop signs/lights, it is really hard to get a pace.

Taking my daughter to the zoo for the afternoon.
 
5/18/08

AM
Ran 5 miles outside; 41:05.

PM
A1 Leg Press - 295x6; 555x6; 555x6; 555x6; 555x6; 555x6; 555x6
A2 Static Lunges - 70x8; 140x8; 140x8; 140x8; 140x8; 140x8; 140x8
B1 Leg Curl - 40x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6
B2 Straight Leg Deadlift - 145x8; 245x8; 245x8; 245x8; 245x8; 245x8; 245x8

Played 6 games of volleyball, went 4-2.
 
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5/19/08

AM
Ran 5 miles outside; 44:10.

PM
A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 160x15; 160x15; 160x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 85x15; 85x15; 85x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15

Played 3 games of volleyball, went 2-1.
 
Drex said:
I doubt I will be up for this one, but I will think about it. I have the marathon the weekend before and not sure I will be up for another race that quick. Also, I will have no swimming in prior to the event. But I will think about it.
Click to expand...

Uh trust me, you won't be up for it a week after that race...but keep them in mind Drex, you're good for it.
 
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