Ross Stewart | Triathlete

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.

Spin
Time: 01:30:55, Calories: 715

Power Weights B
Time: 00:44:02, Calories: 219 C

Lateral Pull-Downs 2 x 15(75lbs)
Leg Extensions 2 x 15(60lbs) hard
Leg Curls 2 x 15(60lbs)
Power Bench Press 1×10,1×8,1×6(35lbs)
Leg Press 1×10,1×8,1×6(200lbs)
Dumbbell Pullover 2 x 15(27.5)
Bent Over Row 2 x 15(27.5)
Side Lateral Raises 2 x 15(12.5)
Power Biceps 1×10,1×8,1×6(25lbs)
Power Triceps 1×10,1×8,1×6(65lbs)
Calf Raises 1 x 12-15)
Lunges 1 x 15(12lbs)

Mod Run
Time: 00:37:07, Distance: 4.24 mi, Elevation Gain: 194 ft, Calories: 409 C, Avg Pace: 08:45 min/mi, Avg Moving Pace: 08:19 min/mi

Mod Swim
Time: 58:08, Distance: 3000

Core
Time: 24:35, Cal: 97
Crunch set 3 – fwd 15, side 10es
Back extension: 3 x 10 w/ 5lbs
Captain’s Chair: 3 x 20
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75
Eagle Abs: 10 x 70,80,70,80

Tempo Run
Time: 00:58:05, Distance: 7.09 mi, Elevation Gain: 756 ft, Calories: 734 C
Avg Pace: 08:11 min/mi, Avg Moving Pace: 08:04 min/mi

Tempo Swim
3000. Time: 1:06:28

Weights – Shoulders/Bi/Tri
Time: 34:52 Cal: 166
Shoulders: 3 – 15 x 17.5lbs
Side raise: 3 – 15 x 10lbs

Biceps:
2 – 20es x 15lbs
1 – 20es x 12.5lbs

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 (75,90,95)

Easy Run
Time: 40:04, Distance: 3.62mi, Cal: 327

Core
Time: 44:51 Cal: 156
Crunch set 3 – fwd 15, si 10 – first set 20 straight
Back extension: 3 x 8 w/ 5lbs – last set 10
Captain’s Chair: 3 x 20
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75
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 60,65,70

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

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

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 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

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

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