Ross Stewart | Triathlete

Long Swim
3000. Time: 1:02:22

Core
Time: 40:13, Cal: 145
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 8 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75 – up 5 on the second and forth
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Tri Spin
Time: 1:22:22, Cal: 689

Core
Time: 7ish mins
Crunch set 3 – fwd 15, si 10

Mod Run
Time: 1:14:26, Distance: 7.66mi, Cal: 702, Avg Pace: 9:42

Adaption Weights
2 sets of 15
Time: 37:27, Cal: 234
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs es
Side Lateral Raises – 12.5es
Lunges – 15lbs bar 12 es
Calf Raises – 12lbs es
Captian’s Chair: 20

Mod Swim
2500. Time: 49:43
Inc. 1400 pull – approx. 24 mins

Core
Time: 38:43, Cal: 136
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 8 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75 – up 5 on the second and forth
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Tempo Run

Tempo Spin
Time: 1:30:00

Quick transition to weights.

Adaption Weights
2 sets of 15
Time:
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60 – hard
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 12.5 up 2.5 each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs
Captian’s Chair: 20

Tempo Swim
2500. Time: 1:02:02

Weights – Shoulders/Bi/Tri
Time: 37:10, Cal: 193

Changed sets to more reps w/ less weight.
Shoulders: 3 – 15 x 17.5lbs
Side raise: 3 – 15 x 10lbs

Biceps:
1 – 20es x 15lbs
2 – 20es x 12lbs

Plate lift (Tri/Shoulder rear)
-10 x 35lbs each
-10 x 25lbs each
-10 x 25lbs each

Reverse curl:
3 -15lbs x 8 + bar

Hammer biceps:
1- 20es x 17.5
2- 20es x 15

Triceps: 15 x (45,45,50)

Row: 15 x (75,90,96)

Easy Run
Time: 00:40:06, Distance: 3.97 mi, Elevation Gain: 263 ft, Calories: 421 C, Avg Pace: 10:06 min/mi

Splits
7.6Mile – 1:01:10, pace 8.03
13.1mile – 1:44:33, pace 7:59

Overall: 370 out of 8394
Men: 303 out of 3404
M 30-39: 108 out of 1204

SF Marathon – 1st Half Race
Time: 01:44:36, Distance: 13.26 mi, Elevation Gain: 1,280 ft, Calories: 1,366 C, Avg Pace: 07:53 min/mi, Avg Moving Pace: 07:48 min/mi, Elevation Gain: 1,280 ft, Elevation Loss: 1,053 ft
Min Elevation: -90 ft, Max Elevation: 287 ft, Avg HR: 161 bpm, Max HR: 183 bpm




1 00:08:26 1.00 08:26
2 00:07:47 1.00 07:47
3 00:08:08 1.00 08:08
4 00:07:41 1.00 07:41
5 00:07:43 1.00 07:43
6 00:08:52 1.00 08:52
7 00:07:30 1.00 07:30
8 00:07:40 1.00 07:40
9 00:07:58 1.00 07:58
10 00:08:00 1.00 08:00
11 00:07:19 1.00 07:19
12 00:08:04 1.00 08:04
13 00:07:46 1.00 07:46
14 00:01:37 0.26 06:14

Core
Time: 42:40, Cal: 179

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 7 w/ 5lbs – up 1 rep
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs – down 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70
Eagle Chest Press: 10 x 50lbs

Mod Bike Trainer
Time: 01:06:07, Calories: 556 C

Easy Swim
2000. Time: 41:03, Distance: 1.24 mi

Core
Time: 38:47, Cal: 136

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160 – focus on form!
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Sharpening Run
Time: 00:35:09, Distance: 3.27 mi, Elevation Gain: 238 ft, Calories: 302 C

Long Swim
3000. Time: 1:04:00.05

Core
Time: 37:58, Cal: 160
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6 w/ 5lbs – up 5
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs – up 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Long Run
Time: 01:49:13, Distance: 10.90 mi, Elevation Gain: 915 ft, Calories: 1,035 C, Avg Pace: 10:01 min/mi, Avg Moving Pace: 09:17 min/mi, Avg HR: 140 bpm, Max HR: 152 bpm

Mod Swim
2500, time: 48:54

Adaption Weights
Time: 41:20, Cal: 266
2 sets of 15
Time: 41:20, Cal: 266
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 12.5 up 2.5 each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs
Captian’s Chair: 20

Speed Run
Time: 00:55:03, Distance: 6.06 mi, Elevation Gain: 60 ft, Calories: 658 C

Spin

Adaption Weights
2 sets of 15
Time:
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 12.5 up 2.5 each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs
Captian’s Chair: 20

Core
Time: 38:17
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6
Captian’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs
Eagle Back Extension : 10 x 50,75
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 130,140,150,160
Twist – 2 x 20es bar 12lbs
Captian’s Chair: 2 x 20

Question: Should I Carbo Load Before the Marathon?
Is carbo loading just a myth? Will eating more carbohydrates the day before the marathon help my endurance?
Answer: The expert physician panel at the 2005 Marathon Directors College said carbohydrate loading has been dropped by most serious marathoners. You should eat a normal diet with 60-70% carbohydrates the week before the marathon, but do not increase your total calories.

Update: while it’s a myth, I couldn’t help but eat pasta for dinner the 4 nights before the race. I didn’t over eat – normal size meals. It was very yummy, I don’t eat much pasta these days.

Starting this week I’m reducing my weight sessions. I will eliminate my Shoulder/Bi/Tri sets and start to add in Core sets.

I should still have 3 weight sessions a week – 2 x Adaption and 1 x Legs.

Tempo Swim
2500. 57:41

Core
Time: 45:18, Cal: 166

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 130,140,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Easy Run
Time: 00:41:54, Distance: 4.03 mi, Elevation Gain:262 ft, Calories: 263 C

Weights (Legs)
Time: 00:32:27, Calories: 166 C

Leg Press
-10 x 130lbs
-10 x 150lbs
-10 x 160lbs
-10 x 170lbs
-10 x 180lbs
-10 x 190lbs
-10 x 200lbs

Leg Extension: 10 x 50,60,70,80,90,100

Seated leg curl
-10 x 50,60,65lbs

Hamstring curls:
-10 x 20lbs
-10 x 20lbs
-10 x 20lbs

Hip Extension: 3 sets: 10 x 20lbs

Tri Press
-10 x 50lbs
-10 x 60lbs wide
-10 x 70lbs
-10 x 80lbs

Cable pull down-white(swim) -2 reps
-10 x 40 each
-10 x 45 each
-10 x 50 each

Jog
Time: 00:05:11, Distance: 0.52 mi, Calories: 48 C