Ross Stewart | Triathlete

Upper
Time: 51:17
Calories: 386

1: Biceps. 10×10,15,20,20. 10×25 .lbs
1: Hammer. 10×10,15,20,20. 10×25 .lbs
1: Side. 10×10,15,17.5,17.5,17.5 .lbs
1: Tri. 12×15,20,20,22.5 .lbs
1: Chest. 12×25,30,30,35 .lbs
2: Straight Side Raise. 10×10 lbs

Core
3: SideBend w/ 45lbs: 10es
3: SideBend w/ 45es: 10

Back
2: InclinePull: 10x 115,125,135
3: CableRow: 10x 60,75. 7(6)x 90. 5(4)x 105

2: InclineCrunch (straight 20 / L10,R10)
Not done- 2: Hyper extension 10 reps x 10lbs

Time: 3:20:28
Calories: 1614

Distance: 3000
Time: 57:03
Part of warm up: 50 stroke/ 50 free x 4
25 butter / 25 back
50 back
50 breast
25 butter / 25 back

Time: 50:59
Distance: 5.38
Avg Pace. 9:29/mi
Calories: 664

90mins. Very hot, struggled a bit. Very tired afterwards.

Upper
Time: 1:18:12
Calories: 227

1: Biceps. 10×10,15,20,20. 10×25 .lbs
1: Hammer. 10×10,15,20,20. 10×25 .lbs
1: Side. 10×10,15,15. 10×17.5,17.5 .lbs
1: Tri. 12×15,15,20,22.5 .lbs
1: Chest. 12×25,25,30,35 .lbs
2: Straight Side Raise. 10×10 lbs

Core
3: SideBend w/ 35lbs: 20es
3: SideBend w/ 35es: 20

Back
2: InclinePull: 10x 115,125,135
3: CableRow: 10x 60,75. 7(6)x 90. 5(4)x 105

2: InclineCrunch (straight 20 / L10,R10)
2: Hyper extension 10 reps x 10lbs

Time: 57:44
Calories: 440

90 mins. Very wet, challenging.

strong>Core Session
Time: 42:08
Calories: 86

Plank: 60,30,60
Plank Wide: 40

BackXtension: 10x 50,70,90
Abdominal: 10x 50,70,90 hard

2: InclineCrunch (straight 10, L 5, R 5)
2: Hyper extension 10 reps x 10lbs

BackXtension: 10x 50,70,90

1: InclineCrunch (straight 10, L 5, R 5)

3: SideBend w/ 45lbs: 10es
3: SideBend w/ 45es: 10

2: Ball side: 30 x (10lbs)

Plank: 60,30,60
Plank Wide: 40

Distance: 3000
Time: 1:05:27

IM sets then 20 x 100. Felt really slow through the water. But got better the further I swam.

Time: 2:35:08
Distance: 15.93mi
Avg. Pace: 9:44
Calories: 1112
Felt slow, didn’t really feel like being out there – not focused, and it rained for most of the run.

Upper
Time: 45:08
Calories: 305

1: Biceps. 10×10,15,20,20. 10×25 .lbs
1: Hammer. 10×10,15,20,20. 10×25 .lbs
1: Side. 10×10,15. 10×17.5,17.5,17.5 .lbs
1: Tri. 12×15,20,20,22.5 .lbs
1: Chest. 12×25,25,30,35 .lbs
2: Straight Side Raise. 10×10 lbs

Core
3: SideBend w/ 35lbs: 20es
3: SideBend w/ 35es: 20

Back
3: CableRow: 10x 60,75. 6x 90. 4x 105
Focus on squeezing that back!

Time: 30:02
Distance: 4.12mi
Calories: 440
Avg pace: 7:17

Time: 1:32:43
Calories: 780
Avg HR: 146
Avg Speed: 14.4 Max: 18.1
Distance: 22.35mi
RPM: avg 59. Low low low
Power Avg. 136w
Power Max 212w

Feeling tired on the trainer, need to check pedals, and cassette both not solid.