Month in Review

It has been awhile since I have posted any workouts.   Summertime is in full swing, which seems to leave me with less time.   Has also made for some steamy outdoor workouts.   We have already had more days over 90 degrees this month than we did last summer!   Yikes!    

Well here it is, a month in review:

Week of June 6, 2010:
Monday:  30 minute run
Tuesday:  2100 swim, 40 minutes strength at gym (lat pulls, rows, bicep curls, triceps, back extensions, planks, ball exercises)
Wed:  run (1 mile warm up, yasso's 4x800 - 4:15, 4:17, 4:13, 4:25  then 1 mile cool down)
Thursday:  hour bike
Friday:  rest
Saturday:  3 mile run, 200 swim at Antrim
Sunday:   Wendy's Sprint Tri aka YMCA Corporate Challenge:   1:48ish (18:01 swim, 55:25 bike, 29:30ish run)

Week of June 13th: 
Monday:  35 minute recovery run
Tuesday:  1 hour strength train (leg lifts, squats, lunges, 1 arm rows, planks, crunches, yoga sun salutations x 6)
Wed:  1 hour bike, 20 minute run
Thursday:  swim 2400, 3 mile hill run
Friday:  rest
Saturday:  7 mile run, 3 hours helping at the Mohican 100
Sunday:  60 mile bike

Week of June 20: 
Monday:  30 minute run (92 degree weather)
Tuesday:  1 hour strength/flexibility (squats, lunges, bicep curls, one arm rows, crunches, leg lifts, planks, 7 sun salutations)
Wed:  run 30 minutes, Book Club meeting with wonderful Indian meal
Thursday:  2300 swim, 1 hour bike
Friday:  rest
Saturday:  reverse tri:  8 mile run, 16.33 mile bike (13.5 mph avg), 1000 yd swim at Alum (unsure of timing).
Sunday:  61 mile bike 

Week of June 27:
Monday:  42 minute run - slow recovery
Tuesday:  2600 swim:   350 warm up, M1 (5x150 on 3min +100) ; 4x75 kicks on 1:30, 4x75 pulls on 1:30;  M2 (F50 on 50 sec, R50 on 1:20 x 4), drill (4x50 "no splash"), 200 cool down.      50 minute strength (lat pulls, rows, bicep curls, tricep dips, ball bridges, ball hamstring curls, back extensions, leg lifts, ball crunches, planks).