A lot of changes this week. First off, I'm a CPA employed in public accounting, and I'm entering into my busy season and time will be at a really big premium. Between work, studying for the CFA Level III exam, working on French Rosetta Stone, and practicing piano, I just don't have the time for multiple workouts per day nor very long anaerobic training sessions.
This may have been a blessing in disguise in that I tend to do too much volume and not enough speed and strength work. In boiling down my weekly training schedule I thought to myself, "why can't I just go hard every time?" I'm limited to two running, bike, and swim workouts per week. Why not just hit it hard every time? There will be plenty of time to recover, and the volume is going to be reduced. So that's it-- until my schedule eases up, I'm going as hard every time. Perhaps this is a foolish approach, and perhaps it could lead to injury, but I'm going for it nonetheless. It's been years of long and slow and I'm still slow.
This week I also did a one-and-a-half day juice cleanse.
Sunday, January 5th (170.2 lbs)
46 fat/ 152 carb / 136 protein = 1,543 calories
40 minutes on the trainer = 411 calories
Net 1,132 Calories
Monday, January 6th (171.6 lbs)
43 fat / 106 carb / 191 protein = 1,526 calories
Walking to and from train = 171 calories
Ran two miles on treadmill in 16:45 = 253 calories
Net 1,102 Calories
Tuesday, January 7th (170.2 lbs)
46 fat / 126 carb / 137 protein = 1,397 calories
Walking to and from train = 171 calories
25 minutes on trainer = 257 calories
(Included 5 minutes of 40/20)
Net 971 Calories
Wednesday, January 8th (168.4 lbs)
67 fat / 216 carb / 115 protein = 1,944 calories
Walking to and from train = 171 Calories
Legs workout = 102 Calories
Deload/easy week
Squat 135 x 10
Standing calf raises 50 x 15
Leg curls 40 x 12
Leg extension 60 x 20
35 minutes on the trainer = 356 Calories
Included 3 3-minute miles with 2 minutes rest
Net 1,320 Calories
Thursday, January 9th (170.2 lbs)
47 fat / 135 carb / 175 protein = 1,645 calories
Master's Swim Night = 540 Calories
This was my first swim practice with the triathlon team. The workout, after a 500 yard warm up included 400 yards of drills and 1,200 yards of speed. The speed was not so fast as I was swimming with slow people. The sets times where I led I can recall a 2:38 300 yard.
One mile on treadmill in 7:38 = 133 Calories
Net 972 Calories
Friday, January 10th (169 lbs)
9 fat / 232 carb / 12 protein = 1,100 calories
Push workout = 103 Calories
Pretty weak after the substantial increase in swim yardage the night before
Standing overhead 95 x 10, 8,8
Dumbbell raises 25 x 12 x 3
Incline bench 135 x 12 x 3
Cable crossovers 25 x 12 x 3
Walking to and from the train = 170 calories
Net 829 Calories
Saturday, January 11th (166.6 lbs)
65 fat / 363 carb / 127 protein = 2,434 calories
Two hills of .14 miles in 73 seconds each = 55 Calories
Really gassed; juice cleanse got the best of me
Pull workout = 101 Calories
Chin ups 15 x 2
Row machine 50 x 12 x 2
Upright rows 95 x 10 x 2
Shrugs 135 x 15 x 2
Behind neck pull downs 100 x 15 x 2
Hammer rows 185 x 12 x 2
High rows 135 x 12 x 2
Hammer shrugs 135 x 12 x 2
Hammer pull ups 50 x 12 x 2
30 minutes on trainer = 377 Calories
Included 3 3 minute miles with 2 minutes rests
Ran one mile on treadmill right off the bike in 7:50 = 133 Calories
Net 1,770 Calories (169.2 lbs)
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