Ross Stewart | Triathlete

Long Ride
Time: 05:27:31, Distance: 78.89 mi, Elevation Gain: 5,761 ft, Calories: 2,580 C, Avg HR: 139 bpm

Brick Run
Time: 00:34:23, Distance: 4.22 mi, Elevation Gain: 243 ft, Calories: 409 C

Core PM
Time: 29:39, Cal: 129
Crunch legs raised: 30(30),16(16),17(13)
Straight plank: 97(89),78(64),83(71)
Captain’s crunch (straight legs): 15,15,15
Cable Twist: 10es x 35,37.5,37.5,40lbs
Cable Side crunch: 20es x 65,75,85,95 – hard

Long Bike
Time: 07:01:34, Distance: 84.66 mi, Elevation Gain: 5,916 ft, Calories: 2,921 C, Elevation Gain: 5,916 ft

Brick Run
Time: 00:26:51, Distance: 2.94 mi, Elevation Gain: 88 ft, Calories: 311 C, Avg Moving Pace: 08:48 min/mi

Easy Swim
2500. Time: 53:06

Long Ride
Time: 07:52:04, Distance: 96.55 mi, Elevation Gain: 6,702 ft, Calories: 3,296 C
Moving Time: 06:41:09, Avg Moving Speed: 14.4 mph, Elevation Gain: 6,702 ft
Avg HR: 130 bpm, Max HR: 174 bpm

Long Run
Time: 03:01:05, Distance: 16.69 mi, Elevation Gain: 2,198 ft, Calories: 1,623 C
Elevation Gain: 2,198 ft, Elevation Loss:2,197 ft

Easy Bike
Time: 01:01:14, Calories: 396 C

Core / Back
Ab crunch: 10x 60,70,75,80 legs locked in, arms in, pull together
Ab crunch: 10×50,60,65,65,70,70 lean on bar, small crunch
Captain’s Chair: 3 x 20

Back
Row wide: 10 x 45,45,55
Row mid: 10 x 45,45,55
Row close: 10 x 45,45,55
Grip: 30x 20lbs
Row rear deltoid: 10x50in,55out,55in,60out

Swim
2500. Time: 53:24

Bike
Time: 06:11:05, Distance: 71.36 mi, Elevation Gain: 7,554 ft, Calories: 2,801 C

Brick Run
Time: 00:33:36, Distance: 4.10 mi, Elevation Gain: 29 ft, Calories: 411 C

Long Bike
From SF Bridge to Alpine Dam across the Seven Sisters and back to SF, then a couple of loops in the Golden Gate Park. Around the 3hour mark I left my computer off for the decent from Mt Tam thus I lost a section of the ride, it would have been closer to 5 1/2 hours and add a few miles and calories.
Time: 05:20:49, Distance: 62.94 mi, Elevation Gain: 6,509 ft, Calories: 2,476 C
Avg HR: 139 bpm (76%), Max HR: 175 bpm (96%)

Brick Run
Time: 00:30:21, Distance: 3.78 mi, Elevation Gain: 53 ft, Calories: 386 C, Avg Pace: 08:02 min/mi

It was hard to run, it hurt and my legs felt heavy but I managed to run rather fast considering how I felt.

Long Run
Time: 02:22:06, Distance: 15.02 mi, Elevation Gain: 1,656 ft, Calories: 1,464 C, Avg Pace: 09:27 min/mi, Avg Moving Pace: 09:11 min/mi

Easy Bike
Time: 01:01:12, Calories: 471 C

Core
Time: 49:30 Inc Back, Calories: 185 C

Crunch set 3 – fwd 15, si 10
Ab crunch: 10x 60,70,75,80 legs locked in, arms in, pull together
Ab crunch: 10×50,60,60,65,65,70 lean on bar, small crunch
Back extension (LifeFitness): 10x 50,60
Captain’s Chair: 4 x 20

Back
Row wide: 10 x 45,45,55
Row mid: 10 x 45,45,55
Row close: 10 x 45,45,55
Row rear deltoid: 10x50in,55out,55in,60out
Pulldown: 10×60,70,90

Swim
2000. Time: 45:28

Spin
Time: 43:00, Distance: 14.95, Cal: 500+

Bike Trainer
Time: 02:45:46, Calories: 1,080 C

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

Run
Time: 01:20:50, Distance: 7.26 mi, Elevation Gain: 4,322 ft, Calories: 1,048 C

Easy Bike
Time: 01:00:05, Calories: 384 C, Avg HR: 131 bpm, Max HR: 183 bpm

Swim
2000. Time: 37mins.
1000 free
600 pull
400 free

Weights – Shoulders/Bi/Tri
Time: 49:59, Cal: 252
Shoulders:
-10 x 22.5,20,15
-10 x 22.5
-10 x 22.5

Side raise: 3 x (12.5lbs x 10)

Biceps:
- 20lbs x 10 + bar
- 20lbs x 10 + bar
- 20lbs x 10 + bar

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

Reverse curl:
-20lbs x 6 + bar
-20lbs x 6 + bar
-20lbs x 6 + bar

Hammer biceps:
-burn set 10 x 20,15,12.5
-set 10 x 20
-set 10 x 20

Triceps: 10x (45,55,60) last set very hard

Row: 10x (75,90,105) up by 15

Weights (Legs)
Time: 35:44, cal: 204

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

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

Seated leg curl
-10 x 50,60,70lbs

Hip Extension: 3 sets: 12 x 20lbs

Hamstring curls: 3 x (12 x 20lbs)

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

Cable pull down (swim)
-12 x 15 each
-12 x 17.5 each
-12 x 20 each – hard

Hip Abduction: 20 x 50lbs
Hip Adduction: 20 x 50lbs

Bike Trainer Session
Time: 02:48:34, Calories: 1,254 C, Avg HR: 125 bpm, Max HR: 156 bpm

Brick Run
Time: 00:30:38, Distance: 3.65 mi, Elevation Gain: 28 ft, Calories: 413 C, Avg Pace: 08:24 min/mi, Avg HR: 162 bpm, Max HR: 174 bpm

Swim Time: 24:25.
Moderate swim, blocks of 300′s – the kick w/o board was the most challenging.

Bike
Time: 01:51:41, Distance: 22.33 mi, Elevation Gain: 1,916 ft, Calories: 972 C, Time: 01:51:41, Moving Time: 01:33:07, Elapsed Time: 01:53:43, Avg Speed: 12.0 mph, Avg Moving Speed: 14.4 mph, Max Speed: 37.5 mph

Then CRASH! Damn, ouch.
Now in hospital… Waiting for x-rays.

Time: 04:35:02, Distance: 44.99 mi, Elevation Gain: 4,598 ft, Calories: 1,869 C, Moving Time: 03:33:01, Avg Moving Speed: 12.7 mph, Max Speed: 38.9 mph, Avg HR: 148 bpm

Run Time: 00:09:11, Distance: 0.80 mi, Elevation Gain: 19 ft, Calories: 16 C

Spin Time: 01:03:52, Distance: 15.00 mi, Calories: 114 C, Avg HR: 99 bpm, Max HR: 156 bpm, the calories are off! The bike said over 500cal and in an hour I would expect more than 114!

Morning Ride
Time: 01:06:26, Distance: 13.56 mi, Elevation Gain: 944 ft, Calories: 498 C, Avg Speed: 12.2 mph, Avg HR: 124 bpm, Max HR: 159 bpm

I rode over to Ocean Beach then into the Golden Gate Park and back to the YMCA. Then rode over the Bridge and did the Tiburon Loop. I tried to do it with out stopping much. A stop at the YMCA and a short stop at Tiburon other than that it was all riding.

Then changed and went out for a short brick run of 3 miles, felt better than last week. Legs not wobbly. Didn’t feel fast on the run but the times looked good.

Better mix of Perpetum (6), more water so quite creamy and the single bottle of heed was good, 3/4 scoops I think.

Ride Time: 03:53:07, Distance: 55.63 mi, Elevation Gain: 3,776 ft, Calories: 516 C

Run Time: 00:27:14, Distance: 2.97 mi, Elevation Gain: 44 ft, Calories: 57 C