Ross Stewart | Triathlete http://www.astroross.com/blog training for triathlons and running events Sat, 19 May 2012 14:59:45 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 6. Spin http://www.astroross.com/blog/2012/05/6-spin-3/ http://www.astroross.com/blog/2012/05/6-spin-3/#comments Sat, 19 May 2012 14:59:45 +0000 ross http://www.astroross.com/blog/2012/05/6-spin-3/ Warmup 20@3
5@4
5@4.5 standing
3@4
3@3.5
1@3
2@4 fast
5@3

]]> http://www.astroross.com/blog/2012/05/6-spin-3/feed/ 0 5. Bikram Yoga http://www.astroross.com/blog/2012/05/5-bikram-yoga/ http://www.astroross.com/blog/2012/05/5-bikram-yoga/#comments Fri, 18 May 2012 15:07:27 +0000 ross http://www.astroross.com/blog/2012/05/5-bikram-yoga/ 90mins, hard class. Towards the end my energy left me. Short of breath and exhausted at the conclusion of class.

]]> http://www.astroross.com/blog/2012/05/5-bikram-yoga/feed/ 0 4. Legs http://www.astroross.com/blog/2012/05/4-legs-3/ http://www.astroross.com/blog/2012/05/4-legs-3/#comments Fri, 18 May 2012 02:23:17 +0000 ross http://www.astroross.com/blog/2012/05/4-legs-3/ Time: 20:57
Calories: 135

Mass. 3 Sets.

-1: Leg Extensions 100lbs – 3 sets of 10
-1: Leg Curls 100(95)lbs 10,8,6 – HARD!
-1: Calf Raises 90(90)lbs – 3 sets of 15, straight,out,in
3: Leg Press 230lbs – sets of 15. HARD
-1: Row: 15×60, 10×75, 10×90, 8×105, 4×120

]]> http://www.astroross.com/blog/2012/05/4-legs-3/feed/ 0 4. Core http://www.astroross.com/blog/2012/05/4-core-4/ http://www.astroross.com/blog/2012/05/4-core-4/#comments Fri, 18 May 2012 01:20:09 +0000 ross http://www.astroross.com/blog/2012/05/4-core-4/ Time: 33:41
Calories: 165

Plank: 185(180),80(60)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 40(35), 30(30) insanely hard
Plank Wide: 80(80), 60(60) hard

3 Back X: 15 x 100(95)lbs hard
3: AbMachine: 10 x 100(95))lbs

1: LegSPull: 10 x 35,35,40lbs hard!

2: Captains Chair: 10 straight, 24(8each) bent L,N,R

]]> http://www.astroross.com/blog/2012/05/4-core-4/feed/ 0 2. Core http://www.astroross.com/blog/2012/05/2-core-2/ http://www.astroross.com/blog/2012/05/2-core-2/#comments Tue, 15 May 2012 16:22:45 +0000 ross http://www.astroross.com/blog/2012/05/2-core-2/ Time: 38:00
Calories: ??

Plank: 180(180),60(60)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 35(35), 30(30) insanely hard
Plank Wide: 80(60), 60(60) hard

3 Back X: 15 x 95(90)lbs hard
3: AbMachine: 10 x 95(90)lbs

1: LegSPull: 10 x 35(30),35,40lbs getting hard!

1: Captains Chair: 10 straight, 24(8each) bent L,N,R

]]> http://www.astroross.com/blog/2012/05/2-core-2/feed/ 0 1. Swim http://www.astroross.com/blog/2012/05/1-swim-15/ http://www.astroross.com/blog/2012/05/1-swim-15/#comments Mon, 14 May 2012 15:14:43 +0000 ross http://www.astroross.com/blog/2012/05/1-swim-15/ Time: 19:18
Distance: 1000

200 free
100 breast
200 free
100 pull
400 free

]]> http://www.astroross.com/blog/2012/05/1-swim-15/feed/ 0 1. Spin http://www.astroross.com/blog/2012/05/1-spin-7/ http://www.astroross.com/blog/2012/05/1-spin-7/#comments Mon, 14 May 2012 14:17:27 +0000 ross http://www.astroross.com/blog/2012/05/1-spin-7/ Time: 1:26:50
Calories: 891

5@2
2@2.5
3@3 150watt
3@3.5 170-180w grind
2@4 standing hard
5@3
3@2

Then spin class

]]> http://www.astroross.com/blog/2012/05/1-spin-7/feed/ 0 7. Core http://www.astroross.com/blog/2012/05/7-core/ http://www.astroross.com/blog/2012/05/7-core/#comments Sun, 13 May 2012 17:06:13 +0000 ross http://www.astroross.com/blog/2012/05/7-core/ Time: 42:03
Calories: 209

Plank: 180(150),60(80)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 35(30), 30(30) insanely hard
Plank Wide: 60(80), 60(60) hard

3 Back X: 15 x 90lbs
3: AbMachine: 10 x 90lbs

1: LegSPull: 10 x 30,35,40lbs getting hard!

1: Captains Chair: 10 straight, 24(8each) bent L,N,R
dancing / skipping between sets!Op

3: triPress: 10 x 60lbs

]]> http://www.astroross.com/blog/2012/05/7-core/feed/ 0 5-6. Off http://www.astroross.com/blog/2012/05/5-6-off/ http://www.astroross.com/blog/2012/05/5-6-off/#comments Sat, 12 May 2012 17:05:07 +0000 ross http://www.astroross.com/blog/2012/05/5-6-off/ Still sick :-(

]]> http://www.astroross.com/blog/2012/05/5-6-off/feed/ 0 4. Indoor Bike http://www.astroross.com/blog/2012/05/4-indoor-bike/ http://www.astroross.com/blog/2012/05/4-indoor-bike/#comments Thu, 10 May 2012 14:04:44 +0000 ross http://www.astroross.com/blog/2012/05/4-indoor-bike/ Time: 1:09:09
Calories: 524
1b. 2HJ + 2S
1b. 2S

bike feels light, maybe they swapped them around.

11@ 3
4@ 3.5
5@4
5@4.5
5@5 standing
5@4.5 seated
5@3 recovery – GU time

Set2
5@4
5@4.5
5@5 standing
5@3 recovery – Drink

Set3
1@4
5@3 spin down

]]> http://www.astroross.com/blog/2012/05/4-indoor-bike/feed/ 0 3. Weights – Legs http://www.astroross.com/blog/2012/05/3-weights-legs/ http://www.astroross.com/blog/2012/05/3-weights-legs/#comments Thu, 10 May 2012 01:27:04 +0000 ross http://www.astroross.com/blog/2012/05/3-weights-legs/ Time: 30:34
Calories: 160

Mass. 3 Sets. 15,12,10 reps weight up up.

3: Tri Press 20 x 50 lbs 2xIN 1 xOUT
1: Power Triceps 55lbs – hard
1: Lateral Pull-Downs 105lbs – hard
1: Leg Extensions 100lbs – 3 sets of 10
1: Leg Curls 95(95)lbs – left leg weaker, stopped second set at 4.
1: Calf Raises 90(90)lbs – 3 sets of 15, straight,out,in
1: Leg Press 230lbs – HARD

]]> http://www.astroross.com/blog/2012/05/3-weights-legs/feed/ 0 Race History http://www.astroross.com/blog/2012/05/race-history/ http://www.astroross.com/blog/2012/05/race-history/#comments Thu, 10 May 2012 00:14:37 +0000 ross http://www.astroross.com/blog/?p=8961 How amazing is it that the last 4 years have been filled with so much adventure, many firsts, from a marathon to a triathlon to an Ironman.

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