Ross Stewart | Triathlete » training

Up-coming trail runs – Nor Cal

ross — Wed, 08 Sep 2010 05:10:22 +0000

Saturday Sep 18: Redwood Park Trail Race 10k, 20k, 30k, 50k in Oakland hills

Saturday Oct 16: Diablo Trail Race 8k, 25k, 50k in Clayton (Mt Diablo, east bay)

Saturday Nov 6: Stinson Beach Trail Race 7mi, 25k, Marathon in Stinson Beach Park Stinson Beach Marathon

2-100 Speed Bike + Chisel Weights + Core

ross — Tue, 07 Sep 2010 12:24:22 +0000

Speed bike
Time : 1:02:07, Cal: 409
pickups with 10 seconds rest.
20 minute time trial
8×30 second accelerations – hard

Chisel Weights
2 sets of 15
Time: 35:22, Cal: 145
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 – 30+bar
Biceps – 17.5lbs es
Side Lateral Raises – 12.5es
Lunges – 15lbs bar 15 es
Calf Raises – 15 x 12lbs es

Core PM
Time:
Crunch legs raised: 26(20),17(16),15(16)
Straight plank: 80(78),89(78),94(89)
Captain’s crunch (straight legs): 15,15,15
Cable Twist: 10es x 35,37.5lbs
Cable lift: 10 x 40
Cable Side crunch: 20es x 60,77.5

Training Notes

ross — Tue, 07 Sep 2010 03:40:03 +0000

Maintain this pace with rolling terrain for 40 minutes. Heart rate never above threshold, just below. Pay attention to breathing and how your legs feel. Are you breathing full breaths and staying relaxed? Keep your shoulders down and relax your upper body. Smooth and light foot strikes with very little time on support. Notice lightness in your step with a strong knee drive combined with heel kick up towards glutes. Notice symmetry between left/right and rotation with the torso. Are you being efficient and cautious of workload on body.

1-99 Speed Swim + Legs

ross — Mon, 06 Sep 2010 19:20:46 +0000

Speed Swim
3000. Time: 1:03:57

Legs PM
Time: 39:54, Cal:210
Power Leg Extensions 85lbs (1×10)
95lbs (1×10,1×8) 105lbs (1×6) – up 5 on all
Power Leg Curls 65lbs (1×10)
75lbs (1×10,1×8,1×6) – up 5 on all
Plate Loaded Squat Press: 10×90
7×90(single leg)
7×90(single leg)
10×160
10×230
10×280
10×280- new set
12×230- extra 2
15×160- extra 5
20×90- extra 10
3×90(single leg)- new set, hard
10×90(single leg)- up 4
35×90- up 15, hard, almost to failure

Extras PM
Time included in Legs
Tricep Press: 12 x (60,70,80,90)- up 2 reps
Incline Pull: 12 x (80,90,100,110,120)
Row: 12 x (7,80)

7-98 Long Run + Easy Bike + Core

ross — Mon, 06 Sep 2010 01:22:14 +0000

Long Run
Time: 03:01:09, Distance: 18.25 mi, Elevation Gain: 1,994 ft, Calories: 1,606 C, Moving Time: 02:50:54, Avg Moving Pace: 09:21 min/mi, Avg HR: 139 bpm, Max HR: 173 bpm

Easy Bike
Time: 00:46:07, Calories: 294 C

Core PM
Time: 44:03, Cal: 170
Crunch legs raised: 20(30),16(16),16(17)
Straight plank: 78(9),75(78),89(83)
Captain’s crunch (straight legs): 15,15,15
Ball back raise: 10es x albs
Cable Twist: 10es x 35,37.5,37.5,
Lat Machine crunches: 15,15,15
Bench horizontal crunches: 15,15,15
Weighted crunch: 20 x 150,160, 13×170.
Eagle Abs: 10 x 85,85,85,85

6-97 Long Bike + Brick Run + Core

ross — Sun, 05 Sep 2010 01:31:22 +0000

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

Trail Running 2010

ross — Sat, 04 Sep 2010 21:41:56 +0000

Peek Week of Training – 22+ hours

ross — Sat, 04 Sep 2010 01:03:37 +0000

5-96 Spin + Run + Long Swim + Run

ross — Fri, 03 Sep 2010 03:29:26 +0000

Spin
Time: 00:59:08, Calories: 717 C
Managed to hold 400watts in the first power sprint and 360watts in the second. Then held 145 rpm in the speed sprint. I like going fast and pushing hard. The sprints could have been longer.

Run
Time: 00:34:58, Distance: 2.54 mi, Elevation Gain: 89 ft, Calories: 337 C, Avg Moving Pace: 07:44 min/mi

Long Swim
Time: 01:40:47, Distance: 2.49 mi

Easy Run + Walk
Time: 01:03:09, Distance: 4.42 mi, Elevation Gain: 517 ft, Calories: 378 C

4-95 Power Weights B + Fast Run + Core

ross — Thu, 02 Sep 2010 13:16:13 +0000

Power Weights B AM
Time:
Lateral Pull-Downs 2 x 15(90lbs) – up 10 hard
Leg Extensions 2 x 15(75lbs) up 10
Leg Curls 2 x 15(65lbs) up 10 hard
Leg Press 1×10(215),1×8(220),1×6(230lbs) – first set up 5, second up 5, third up 15
Power Triceps 1×10,1×8,1×6(65lbs) – super hard
Power Bench Press 1×10,1×8,1×6(35lbs) – slow movement = better form
Dumbbell Pullover 2 x 15(27.5)
Bent Over Row 2 x 15(40lbs + bar)
Side Lateral Raises 3 x (15×15), 1 x (5×17.5) – new heavier weight 17.5!
Power Biceps 1×10,1×8,1×6(25lbs)
Hammer curls – 2 x (15x20lbs)
Calf Raises 12,13,10 x 50lbs
Lunges 3 x 10es(24lbs) – hard, extra set
Captain’s crunch (straight legs): 15,15,15

Wide leg stretch AM
90lbs – 3mins
90lbs – 3mins
110lbs – 3mins – hard

Speed Run PM
Time: 1:23:23, Cal:889
10min warmup @ 6.1mph
12mins @ 7.1mph
9mins @ 7.3 mph
6mins @ 7.5
1min @ 8 mph
1min @ 8mph
1min @ 8.2mph 7:19pace
1min @ 8.2mph
1min @ 8.4mph 7:09 pace
1min @ 8.4mph
30sec @ 7.4mph
30sec @ 7.7mph

838cal – machine’s readout.

Core PM
Time: 50:37, Cal: 223
Numbers in brackets are previous session.
Crunch legs raised: 30(20),16(14),13(12)
Straight plank: 89(80),64(60),71(63)
Cable Twist: 10es x 35,37.5,37.5,40lbs – last set hard
Cable Side crunch: 20es x 65,75,85,90 – hard
Weighted crunch: 20 x 150,160,170. 10 x 180,190 – need gloves in future! 190 too heavy = bad form
Eagle Abs: 10 x 85,85,85,85 – up 5
Back Extension: 10 x 70,80,80,85 – remove light first set add heavier last set
Captain’s Chair w/ straight legs: 1 x 20

Core Extras Yay cool stuff
Lat Machine crunches: 15,10,5
Bench horizontal crunches: 15,10,5
Uitenhage amazed that I could do the so easily, but its not easy to repeat the 15′s

3-94 Core + Swim

ross — Wed, 01 Sep 2010 04:20:46 +0000

Core AM
Time: 1:02:16, Cal: 207
Crunch legs raised: 20(30),14(10),12(13)
Straight plank: 80,60,63
Captain’s crunch (straight legs): 15,15,15
Raised leg bosu crunch: 10,8,10
Crunch on bench: 10,10,10
Cable Twist: 10es x 30,35,35,37.5lbs
Cable Side crunch: 15es x 60,70,75, 20es x 80 – up from 10 reps
Weighted crunch: 15 x 160,170, 10 x 180,185 – up from 10 reps
Captain’s crunch (straight legs): 15,15,15
Eagle Abs: 10 x 80,80,80,80
Captain’s crunch (straight legs): 15

Changed up the exercises, added more reps to some. Trying to hit those abs hard.

Mod Swim
3000

2-93 Power Weights A + Speed Bike

ross — Tue, 31 Aug 2010 14:05:22 +0000

Power Weights A AM
Time: 43:04, Cal: 279
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8) 95lbs (1×6)
Power Leg Curls 70lbs (1×10,1×8) 75lbs(1×6)
Squats OR Leg Press 170,175lbs (2×15) – slow, 2 count
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – 2x (bar + 50lbs) – up 10
Biceps – 2x (15×17.5lbs es)
Triceps – 2x (15 x 55)
Side Lateral Raises – 4 sets 15 x 15 up 2.5
Hammer curls – 2 x (15x20lbs)
Lunges: 2x (Bar 24lbs x 10es)
Calves: 2 x (10 x 50lbs)

Speed Bike
Time: 01:03:30, Calories: 381 C