Week 2 results

Monday - 1:00 bike, single leg form work

Tuesday - :45 run, w/ pickups
Wednesday - 1:00 weights (3x instead of 2x the sets I did last year)
Thursday - :30 run
Friday - 1:15 bike

Saturday - :50 swim

Sunday - 1:00 yard work

Start - 221.2 29.7

Finish - 220.0 29.7

Total time - 6:20

Goal time - 10:30

Ironman Lake Tahoe Training - Week 2

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :45
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:15
E (speed):
- Run :30
E1 *

Friday:
- Bike 1:00
S2:  isolated legs 3-5 minutes on each leg in the middle


Saturday:
- Swim 1:00
E(form)
- Run 1:15
E2:
endurance zones 1-2

Sunday:
- Bike 1:15
E2 *

Week 1 Results

Monday - got sick, so only bike :10

Tuesday - nothing

Wednesday - a little walking

Thursday - first strength workout:

- Squats 20x80lbsx2
- Lats seated 20x40lbsx2
- Leg press 20x90lbsx2
- Chest press 20x30lbsx2 - hard
- Row 20x40lbsx2
- Leg extensions 20x50lbsx2
- Crunch 20x40lbsx2
- Back extensions 20xmex2
Friday - exercise bike 1:00, with 4 sets of step ups
Saturday - swimming :30 - form
Sunday - same strength workout as Thursday, quite a bit faster this time

At the end of last week I weighed in at 226.8 lbs,
and this morning I was 221.2, with 29.7% body fat... I will keep track of this as I go through the 26 week plan, but a good start so far (if I believe a little inaccurate on both sides of the week).

Start - 226.8

End - 221.2 29.7

Total time - 3:00

Goal time - 9:30

Ironman Lake Tahoe Training - Week 1

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :30
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:00
T1b:
3x300 with 30s rest between sets, take average of 300s, then divide by 3 to get 100 T1 pace
- Run :30
E1 (*cross training optional)

Friday:
- Bike 1:00
S1:
spin step-ups - low resistance on trainer:
20 min warm up 90 rpm, 100 rpm for 3 minutes, 110 rpm for 2, 120 rpm for 1

Saturday:
- Swim 1:00
E(form)
- Run 1:00
T1 (3):
aerobic time trial, warm up, then 3 mile TT

Sunday:
- Bike 1:00
T1 (5):
aerobic time trial: warm up, then 5 miles at 9-11 beats below lactate threshold, single gear