Workout Log

Upcoming Races:

Surf City Marathon: February 5, 2012

Ironman Oceanside 70.3: March 31, 2012

Ironman Coeur D’Alene: June 24, 2012

Week of 12/19 – 12/25

Monday: 60 min Sufferfest “The Hunted” cycling workout (easy effort)

Tuesday: 8.5 mile run + Ab Ripper AM; Sufferfest “Downward Spiral” spin workout PM

Wednesday: Easy 45 minute spin & push-up/core exercises AM; 5 mile run at lunch

Week of 12/13-12/18

Monday: P90X2 Yoga

Tuesday: Sufferfest “A Very Dark Place” spin workout on trainer AM; 7 x 800 Yassos PM (6.3 miles)

Wednesday: 45 minute easy cycle on trainer + P90X Ab Ripper AM; 8 mile run PM

Thursday: Rest (Mike’s Holiday Party)

Friday: Rest

Saturday: 18.5 mile run

Sunday: 28 mile bike + 3 mile run

Week of 12/5-12/11 (Recovery Week)

Monday: Rest

Tuesday: Insanity Fit Test & 6 mile run

Wednesday: Sufferfest – Angels Cycling video

Thursday: 6 mile run

Friday: Rest

Saturday: 16.5 mile run

Sunday: Girls on the Run 5k; 28 mile bike ride

Week of 11/28-12/4

Monday: Rest

Tuesday: Run 3.1 miles with Girls on the Run (practice 5k) + Insanity Max Plyo

Wednesday: Sufferfest “Angels”

Thursday: Insanity Max Cardio Conditioning and Cardio Abs AM; 7 x 800 Yassos PM (6.5 miles total)

Friday: Insanity Max Interval Circuit

Saturday: 38.5 mile bike (new route!) + 4 mile run BRICK

Sunday: 11.5 mile run (recovery)

Week of 11/21-11/27

Monday: 50 min Sufferfest “Very Dark Place” – easy effort AM; Insanity Max Plyo PM

Tuesday: 6 x 800 Yasso 800s – 6 miles total plus Insanity Cardio Abs

Wednesday: Insanity Max Interval Circuit

Thursday: Father Joe’s Thanksgiving Day 5k

Friday: Rest

Saturday: 43 mile bike ride

Sunday: 15 mile run

Week of 11/14 – 11/20

Monday: Insanity Max Plyo Circuit

Tuesday: 6 x 800 Yasso 800s intervals w/ warm-up and cool down – 6 miles total

Wednesday: Insanity Max Cardio Conditioning and Cardio Abs

Thursday: 5 mile easy run AM; Yoga at lunchtime

Friday: Rest

Saturday: Insanity Max Interval Circuit; 25 mile bike ride

Sunday: 13 mile run

Week of 11/7 – 11/13

Monday: Rest (Vacation)

Tuesday: Insanity Max Plyo Circuit, 1.5 mile run (with Girls on the Run)

Wednesday: 60 minute Sufferfest Spin Workout on Trainer – “Fight Club”

Thursday: Insanity Max Cardio Conditioning AM; “Yasso 800s” on treadmill PM – 5 min warm-up, 5 x 800 with 400 recovery jog, 5 min cool down jog

Friday: Insanity Max Interval Circuit

Saturday: 85 minute Sufferfest Spin Workout on Trainer – “Local Hero” and 4.3 mile run (Brick)

Sunday: 12 mile run

Week of 10/31-11/6 – “Recovery Week”

Monday: Insanity Core Cardio & Balance

Tuesday: 6 Mile Run

Wednesday: 60 min “Sufferfest” Cycling DVD -“Fight Club” AM; 60 min Dailey Method class PM

Thursday: 55 min moderate intensity spin on trainer PM

Friday: Insanity Core Cardio & Balance AM; 8 mile run PM

Saturday: Rest (Vacation)

Sunday: Rest (Vacation)

Week of 10/24-10/30

Monday: 60 minute Spinervals “Threshold Test and Sufferfest” DVD workout on trainer.

Tuesday: Insanity Plyometric Cardio Circuit

Wednesday: Insanity Pure Cardio & Cardio Abs AM; 5 Yassos 800s PM – 10 min warm-up, 5 min cool down jog – 5 miles total

Thursday:  50 min Sufferfest (“A Very Dark Place”) Cycling Workout on Trainer AM; 5 mile easy run PM

Friday: Insanity Cardio Power and Resistance

Saturday: 42 mile bike ride + 3.5 mile run (brick)

Sunday: 10 mile run

Week of 10/17 – 10/23

Monday: 5 mile run at lunch; Insanity Plyometric Cardio Circuit PM

Tuesday: Insanity Fit Test

Wednesday: Insanity Pure Cardio & Cardio Abs AM; 4 x 800 (Yasso 800s) w/ warm-up and cool-down jog PM – 4.5 miles total

Thursday: Rest

Friday: Insanity Cardio Power and Resistance

Saturday: Brick workout: 43 mile bike ride (flat) and 3 mile run

Sunday: 4 mile Tempo Run. Mile 1: 9:20 Mile 2: 8:40 Mile 3: 8:20 Mile 4: 7:58 + 5 min cooldown

Week of 10/10-10/16

Monday: Insanity Cardio Power & Resistance

Tuesday: Insanity Pure Cardio AM; 6 mile run PM

Wednesday: Insanity Plyometric Circuit

Thursday: Rest

Friday: Insanity Plyometric Circuit; Cardio Abs

Saturday: 50 mile bike ride

Sunday: 9 mile run

Week of 10/3-10/9

Monday: Insanity Fit Test

Tuesday: Insanity Plyometric Cardio Circuit AM; 5.8 mile run PM

Wednesday: Insanity Cardio Power and Resistance

Thursday: Insanity Cardio Recovery AM; 5.5 mile run PM

Friday: Insanity Pure Cardio

Saturday: 53 mile bike ride

Sunday: 8 mile run

Week of 9/25-10/2

Monday: P90X Shoulders and Arms/Ab Ripper AM; 1 hour Spin Class PM

Tuesday: P90X Plyometrics

Wednesday: 8 mile run (including 10 x 0.25 intervals) and Ab Ripper

Thursday:P90X Core Synergistics

Friday: Rest

Saturday: 25 mile bike ride

Sunday: Rest

Week of 9/18-9/25

Monday: 16 mile bike ride AM; 5 mile run PM

Tuesday: P90X Legs and Back/Ab Ripper AM

Wednesday: 1 hour spin class with 15 min warm up on own prior & 2 mile treadmill run brick

Thursday: 1 hour Daily Method Class

Friday: 5 mile run

Saturday: 45 mile bike ride

Sunday: Rest

Week of 9/12-9/18

Monday: Rest

Tuesday: 16 mile bike ride

Wednesday: P90X Yoga

Thursday: Aquathon – 1000 m ocean swim; 3 mile  beach run

Friday: 15 mile bike ride

Saturday: 45 mile bike ride

Sunday: Rest

Week of 9/5-9/11 (End Modified Round of P90X)

Monday: 5 mile run

Tuesday: P90X Core Synergistics

Wednesday: P90X Yoga X AM; Master’s Swim PM (200 warm-up, 3 x 200 with drills, 8 x 100 medium-hard, 4 x 50 medium, 4 x50 hard, 4 x 50 sprint, cooldown)

Thursday: 4.25 mile run

Friday: 15.5 mile bike ride

Saturday: Walk

Sunday: TriRock Olympic Distance Triathlon – 1500 m swim, 14.5 mile bike, 6.2 mile run

Week of 8/29- 9/4

Monday: Run 5 miles & Technique Swim PM (less than 1,000 meters)

Tuesday: P90X Chest, Shoulders and Tris/Ab Ripper

Wednesday: 15 mile bike ride AM; 3 mile lactate threshold run PM

Thursday: P90X Back and Biceps/Ab Ripper

Friday: 60 minute spin class; 30 minute swim (focus on the catch)

Saturday: 32 mile bike ride

Sunday: 22 mile bike ride & 4.5 mile run brick

Week of 8/22-8/28

Monday: Rest

Tuesday: P90X Chest and Back/Ab Ripper AM; 17 Mile Bike Ride PM

Wednesday: P90X Plyometrics AM; TriClub Master’s Swim PM (300 warm up, 4 x 100 – 50 kick, 50 moderate, 10 x 100 base, 8 x 50 base, 6 x 50 kick, 4 x 50 fast/easy, 2 x 50 all out)

Thursday: 18 mile bike ride AM

Friday: 5 mile run and P90X Shoulders and Arms/Ab Ripper

Saturday: 40 mile bike & 3 mile run brick workout

Sunday: 19 mile bike ride

Week of 8/15-8/21

Monday: P90X Legs and Back/Ab Ripper AM

Tuesday: 17.5 mile bike ride AM; 4.3 mile run PM

Wednesday: P90X Chest, Shoulders and Triceps/Ab Ripper

Thursday: Lunchtime Yoga class; TriClub Aquathon PM (1,000 m ocean water swim; 3 mile beach run)

Friday: P90X Back and Biceps

Saturday: ~1.5 mile jog and stretch

Sunday: AFC Half Marathon – 13.1 miles

Week of 8/8-8/14

Monday: 6 Mile Run AM; Tri Club Master’s Pool Swim 1 hour PM (~2,000 meters – lots of speedwork)

Tuesday: P90X Chest and Back/Ab Ripper AM; 14.5 Mile Bike PM

Wednesday: 10 mile run AM

Thursday: Rest

Friday: P90X Shoulders and Arms/Ab Ripper AM

Saturday: TriClub Beginner Triathlon (300 meter swim, 7 mile bike, 2 mile run); 15 mile bike ride

Sunday: 8.75 mile run

Week of 8/1-8/7 (Vacation)

Monday: Rest

Tuesday: Spin Class

Wednesday: Spin Class & Core Workout

Thursday: 4 Mile Run, 10 Minute Elliptical

Friday: Rest

Saturday: Spin Class

Sunday: 24 mile bike ride

Week of 7/25 – 7/31

Monday: AM P90X Legs and Back; Ab Ripper; Tri Club Master’s Pool Swim 1 hour PM (~2,700 meters)

Tuesday: Belly, Butt and Thighs Bootcamp (30 min) & 6 x 0.25 mile intervals (8 -8.5 mph) on treadmill with 0.10 mile recovery jog (6.3 mph) & cooldown (2.5 miles) at lunchtime; 16.4 mile bike PM

Wednesday: P90X Chest, Shoulders & Tris/Ab Ripper AM

Thursday: Plyometrics

Friday: P90X Back and Biceps/Ab Ripper

Saturday: 12 mile run

Sunday: 18 mile bike ride and 1 hour Dailey Method class

Week of 7/18 – 7/24

Monday: P90X Chest, Shoulders & Tris/Ab Ripper AM; Tri Club Master’s Pool Swim 1 hour PM (~2,550 meters)

Tuesday: 9 mile cycle AM (race course)

Wednesday: P90X Plyometrics

Thursday: P90X Back and Biceps/Ab Ripper AM; Tri Club Aquathon PM (1,000 meter swim; 3 mile run)

Friday: 9 mile cycle AM (race course)

Saturday: Open water swim clinic – short swim; 1.5 mile easy run

Sunday: Solana Beach Triathlon – 400 meter swim (plus uphill run to transition); 9 mile bike; 3.1 mile run

Week of 7/11- 7/17

Monday: P90X Chest, Shoulders & Tris/Ab Ripper AM;  Tri Club Master’s Pool Swim 1 hour 10 min PM (~2,700 meters)

Tuesday: P90X Plyometrics AM; 16.4 mile bike ride PM

Wednesday: P90X Back and Biceps/Ab Ripper

Thursday: 9 Mile Interval Run (1 mile warm up followed by 1 mile hard/1 mile medium intervals)

Friday: P90X Legs and Back/ Ab Ripper

Saturday: Rest (Vegas)

Sunday: Rest (Vegas)

Week of 7/4 – 7/10

Monday: Rest

Tuesday: 16.4 mile bike ride

Wednesday: P90X Yoga AM; Tri Club Master’s Pool Swim 1 hour PM

Thursday: P90x Core Synergistics AM; 5.3 mile interval/hill run on treadmill at lunch (30 min “Tread and Shred” class plus 20 min on own)

Friday: Yoga X

Saturday: 12 mile run

Sunday: Core Synergistics

Week of 6/27-7/3

Monday: Yoga X

Tuesday: Plyometrics

Wednesday: Cycle 7 miles AM; Chest and Back/Ab Ripper PM

Thursday: P90X Shoulders and Arms/Ab Ripper AM; 5.3 mile treadmill interval run at lunchtime

Friday: Swim – 100 m warm up; 5 x 4 of 50 m drills with 10 seconds rest (Thumb to Thigh, Catch Up Stroke, Closed Fist, Sprint); 50 m breaststroke, 150 m cooldown – 1,300 meters total (~30 min)

Saturday: 10 mile run (9:05 pace)

Sunday: P90X Legs and Back

Week of 6/20-6/26

Monday: Yoga X AM; Swim 1,300 meters PM

Tuesday: Chest and Back/Ab Ripper AM; Cycle 12 miles PM

Wednesday: Plyometrics

Thursday: Arms and Shoulders/Ab Ripper AM; Aquathon PM (1000 meter ocean swim and 3 mile run)

Friday: 70 minute spin class; 10 minutes of stretching

Week of 6/13 – 6/19 (Start of P90X Round 2 and Triathlon/Half Marathon Training)

Monday: Yoga X

Tuesday: Chest and Back/Ab Ripper AM; Learn to ride road bike PM (not much actual riding)

Wednesday: Plyometrics AM; Swim Technique Workout PM

Thursday: Arms and Shoulders/Ab Ripper AM

Friday: Rest

Saturday: Beginner’s Practice Triathlon (300 meter swim, 7 mile bike, 2 mile run); P90X Legs and Back/Ab Ripper

Sunday: Beginner’s Ocean Water Swim Clinic; 7 mile run