Walk/Jog and New Lifting Routine...

Today I did a fast walk/jog on my normal route trying to keep my HR above 120 by doing short intervals of running/jogging followed by power walking.  This was followed by going to the gym to do a quick ab and lifting routine.  HealthTrax changed to a nautilus circuit, which I do not like as much as the cybex that they did have, so I changed up to a new routine on the Universal Machine and freeweights trying to do a whole body circuit 3 times.
3 X Pull down at 100lbs
3 X Chest Fly at 55lbs
1 X Upright Row and 1 X Pull Down Row and 1 X Bend over Row 90lbs
3 X Tri Push Downs 55 lbs
3 X Dumb Bell Hammer Curls - Dumbell  25 - 35 progressive
3 X Short Press dumbell 15 - 25 progressive.

This will be done 3 X per week M-W-F followed by my hot tub streching routine which felt awesome.

Summer 2011 Training Schedule - Modified

After talking with my brother, and looking over I modified my training to reflect a some more thought about recovery.  I moved my hard days to Monday-Wednesday-Friday with made Tuesday and Thursday recovery/cross training days. 
Have a look:

Mon

9:00am – 10:00am Run/Walk - 2-3 Mile Loop Outside



10:00am – 12:30pm Ride - Hill or Intervals - Home


2:00pm – 3:00pm Circuit Weight Training - HealthTrax


Tue

10:00am – 2:00pm Ride - 10-15 Mile Recovery Ride


4:00pm – 4:30pm Swim Laps - HealthTrax


5:30pm – 6:30pm Cynergy - HealthTrax


Wed

2:00pm – 3:00pm Circuit Weight Training - HealthTrax


6:00pm – 8:30pm CC Group Ride - Cycling Concepts


Thu

10:00am – 2:00pm Ride - 10-15 Mile Recovery Ride


4:00pm – 4:30pm Swim Laps - HealthTrax


5:30pm – 6:30pm Cynergy - HealthTrax


Fri

9:00am – 10:00am Run/Walk - 2-3 Mile Loop Outside


10:00am – 12:30pm Ride - Hill or Intervals - Home




2:00pm – 3:00pm Circuit Weight Training - HealthTrax


Sat

10:00am – 11:00am RI Ride with Nick - RI

Sun - Off

Summer 2011 Training Schedule

Well here goes - After getting my heart checked and rechecked at the Hospital this week, I am now ready to start my summer training regime in earnest knowing that I won't die doing it...Hopefully.  Well here it is:

From June 24th to August 21st
Saturdays
10:00am – 11:00am RI Ride with Nick - RI

Sun Jun 26 All day Forecast for Wethersfield, CT (81°
61°)

All day Newington Group Ride - Newington Bike

Mondays - Wednesdays - Fridays
9:00am – 10:00am Run/Walk - 2-3 Mile Loop Outside

10:00am – 2:00pm Ride - 20-40 Mile Loops

2:00pm – 3:00pm Circuit Weight Training - HealthTrax

Tuesdays - Thursdays

 10:00am – 1:00pm Ride - Hills - Hill Repeats various

4:00pm – 4:30pm Swim Laps - HealthTrax

5:30pm – 6:30pm Cynergy - HealthTrax


Although rather ambitious I think it will get me where I need to go...

Cinergy ...at last a good stretch!

Took tonight to return to Cynergy class at Healthtrax, which I have not done in quite some time. It felt good to stretch my tired legs out, and get a core workout in. I still have to figure out my summer workout routine before next week.
Thinking out the following:
Mondays: Cynergy at 8 am followed by a swim, or lifting; house project till 3; short ride in the evening 10-15 mile sub max HR @ 120 avghr.
Tuesdays: Morning Walk-Run followed by a core workout/lifting in the AM; house projects till 3, Possible ride in Glastonbury Hard 25+ @ 135 avgHR.
Wednesdays: Morning swim and core/light lifting; House projects till 3; Group ride in Rocky Hill Hard @ 135 avghr or Light ride 10-15 if road hard on Tuesday.
Thursdays: Walk/Run followed by Core/lifting in AM; House Projects till 3; Short Slow ride in Newington, or Cynergy if road hard on Wednesday.
Friday: Off AM, House projects till 3, Moderate ride 10-20 depending upon legs PM.
Saturdays: Hard Ride 20+ @ 135+ avgHR in RI or Home AM
Sundays: Day of Rest with swim and hot tub stretch, or light ride in RI. Fishing or Block Island...NICE!

That should work...Ya baby!