Ross Stewart | Triathlete » spin

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

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

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

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

6-90 Swim + Easy Spin + Long Run + Core

ross — Sat, 28 Aug 2010 16:41:11 +0000

Easy Swim
2500

Easy bike
Time: 50mins low gears only

Long Run

Core PM
Time: 5:53pm start, 6:41 finish
Numbers in brackets are previous session.
Crunch legs raised: 31(30),20(19),15(13)
Plank (left): 72(84),41(68),42(60)
Plank (right): 95(128),62(70),61(76)
Cable Twist: 10es x 30,35,35,40lbs
Cable Side crunch: 10es x 50,60,60,70,80
Weighted crunch: 10 x 160,170,180,185 – hard
Eagle Abs: 10 x 80,80,80,80
Back Extension: 10 x 50,60,70,80

Stretch PM
Start 6:42 – 6:54

2-86 Speed bike + Power Weights A

ross — Tue, 24 Aug 2010 14:04:24 +0000

Speed Spin AM
Time: 1:10

Power Weights A AM
Time:
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8,1×6)
Power Leg Curls 70lbs (1×10,1×8,1×6)
Squats OR Leg Press 160,170lbs (2×15)
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – bar + 40lbs
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 4 sets 15 x 12.5
Hammer curls – 2 x (15x20lbs)

7-84 Long Run + Easy Bike

ross — Sun, 22 Aug 2010 22:28:23 +0000

Long Run
Time: 01:55:30, Distance: 11.33 mi, Elevation Gain: 2,152 ft, Calories: 1,191 C, Moving Time: 01:48:20, Elevation Gain: 2,152 ft

Easy Bike
Time: 01:00:51, Calories: 396 C

2-79 Speed Bike + Power Weights A

ross — Tue, 17 Aug 2010 14:50:13 +0000

Speed Spin AM
Time: 1:06:57, Cal: 490, Avg HR: 119, Max HR: 170

Power Weights A AM
Time: 28:24, Cal: 180, Avg HR: 113bpm
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8,1×6)
Power Leg Curls 70lbs (1×10,1×8,1×6)
Squats OR Leg Press 160,170lbs (2×15)
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – bar + 20lbs – feels light!
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 4 sets 15 x 12.5
Hammer curls – 2 x (15x20lbs)

Not done
Lunges – 15,18lbs bar 15 each side – up on second set
Calf Raises – 12lbs x 15es

4-74 Tri Spin + Power Weights B + Run + Core

ross — Thu, 12 Aug 2010 14:11:37 +0000

Avg. Watt: 151, avg Speed: 19.2, distance: 29.5, avg rpm: 84

Power Weights B
Time: 53:54.25, Calories: 307
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(30lbs + bar)
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 2 x (12x70lbs)
Lunges 2 xx 15(12lbs)
Captian’s Crunch 2 x 20

Run

Core
Time: 31:41, cal:127
Crunch set 1 – fwd 15, side 10es
Captain’s Chair: 3 x 20
Twist – 3 x 20es bar 15lbs
Side Bend: 2 x (10 x 35lbs es)
Eagle Back Extension : 10 x 60,70,80
Weighted crunch: 10 x 150,160,170,170 – up on 3rd set by 10
Side crunch: 2 x (10 x 30lbs es)
Eagle Abs: 10 x 80,80,80

2-72 Power Weights A + Speed Bike

ross — Tue, 10 Aug 2010 13:49:50 +0000

Power Weights A
Time: 56:48, Calories: 233
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8,1×6)
Power Leg Curls 70lbs (1×10,1×8,1×6)
Squats OR Leg Press 160,170lbs (2×15)
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – bar + 20lbs – feels light!
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 4 sets 15 x 12.5
Lunges – 15,18lbs bar 15 each side – up on second set
Calf Raises – 12lbs x 15es
Hammer curls – 2 x (15×17.5lbs)

Speed Bike Session
Time: 01:03:11, Calories: 644 C

4-67 Spin + Power B + Mod Run

ross — Thu, 05 Aug 2010 14:28:31 +0000

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

2-65 Spin + Core + Power A

ross — Tue, 03 Aug 2010 14:11:46 +0000

Tempo Spin
Time: 90mins, Cal: 900+, Avg Watts: 153, Speed: 19.5, Distance: 30mi, Avg Cadence: 92

Core
Time:
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 (20×60),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

Power Weights A
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8,1×6)
Power Leg Curls 70lbs (1×10,1×8,1×6)
Bench Press 27.5lbs (2×15)
Squats OR Leg Press 150lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – 27.5
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 15 x 12.5
Lunges – 15lbs bar 15 each side
Calf Raises – 12lbs x 15es
Stretching