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| Bench - 3x10@115
Curl - 3x21 (7/7/7) @45
Incline - 2x10@85, 1x10@90
Tricep - 2x10@30, 1x10@35
Row - 4x10@110
Lat Pulldown - 4x10@100
Decline Crunches - 3x20
Shoulder Raises (Side/Front) 3x20(10/10) @20
Low Back - 3x10@25 | | |
| Bench - 2x10@85, 1x10@95
Curls - 3x21 (7/7/7) @ 20
Decline - 1x10@70, 1x10@80, 1x10@90
Tricep - 2x10@30, 1x10@35
Lat - 4x10@120
Row - 3x10@100, 1x10@110
Decline Crunches - 3x20
Dumbbell Press - 2x10@20, 1x10@25
Back - 3x15@10
Add to that a 20 minute barefoot run last night, following doctors orders, this should become a once a week exercise. | | |
| And the results....
Swim: 20:18
T1: 1:08
Bike: 46:28 (19.4mph)
T2: 0:55
Run: 23:15 (7:27 pace)
Overall: 1:32:58
For a first race of the season, I am pleased. | | |
| That starts today. So it is now official, I'm on the books for my second Ironman. I will be racing in Coeur d'Alene, Idaho June 24th 2007. And, I am going to see if I can train down to my craziest goal yet. Stay Tuned. What else between now and then...
1) Just finished the Outer Limits Sprint Tri in Columbus, OH... Good times.
2) Muncie Endurathon, Muncie IN. July 15th, my second half Ironman, and i'm trying to duck down a lot from my 6:30 half last year. Anyone back home, come out and be a cheering section!
3) Whirlpool Steelhead 70.3, Benton Harbor, MI. August 5th, I'm actually going to try to qualify for the Ironman 70.3 World Championships. This will be a great race, and I intend to kick some serious butt.
4) Ironman 70.3 World Championships, Clearwater FL. This is, for the moment, a tentative race. If I can get in, i am there. Stay tuned.
5) Ironman Coeur d'Alene, June 24, 2007. And its a family affair, I can't wait!
So the insanity starts now, a year from now I hopefully will have 351.5 miles of long and ultra triathlon under my race belt, and there is at least one marathon in there too. I think this means I'm putting my personal life on serious hold, and reconsidering the idea of a personal massouse.
Oh, by the way, the etymology of the name? RHITrinerd, break it apart a little better,,, RHIT (alma mater), Tri (my athletic life), nerd (well, that seems all too obvious). String them all together, and there you have it. | | |
| Updates:
5/6/06 - Indianapolis Mini-Marathon 1:43, a new P. B.
5/21/06 - Mapped out bike route for sprint Tri in Michigan, as a part of a 20 mile ride
5/23/06 - 43 mile ride with the Outpost group
5/24/06 - Sprint speed workout with Jesse, 3 miles alternating 1/2 mile sprint, 1/2 mile jog (6:00/10:00 pace) | | |
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