Update for January13th through 17th

This week was continued training with my very first triathlon (indoor) scheduled for Saturday, January 18th.  I don't think I finished Sunday in my last post, so I'll include the 12th too.

Nutrition

The week started out great, but a carb up day on Friday ahead of the race turned into a full blown cheat day.  Nothing to see here-- let's move on.

Sunday, January 12th (169.2 lbs)

79f / 203c / 151p = 2,112 cal

50 minutes swim workout

4 miles at reservation in 34:30

Net calories 962

Monday, January 13th (169.0 lbs)

34f / 163c / 125p = 1,336 cal

Walking to office

Net calories 1,168

Tuesday, January 14th (167.9 lbs)

74f / 242c / 123p = 1,814 cal

6 quarters at 6:40 pace

Net calories 1,370

Wednesday, January 15th (165.0 lbs)

26f / 218c / 146p = 1,376 cal

30 minutes easy bike

Net calories 1,078

Thursday, January 16th (167.2 lbs)

31f / 223c / 131p = 1,530 cal

50 minute swim workout

Net calories 898

Friday, January 17th (166.6 lbs)

96f / 422c / 157p = 3,277

 Net calories 3,011

Training modifications

On Twitter this week I saw someone mention an app to train you to do 100 push ups in 6 weeks.  It got me thinking about body weight exercises in general.  While I do pull ups and chin ups as part of my weekly "pull" workout, it's been some time since I've done push ups, sit ups, and dips.  For the the time being I'm adding bodyweight exercises to Monday/Wednesday/Friday.  The only modification to my regular push/pull/squat weights workouts will be to exclude pull ups from the pull workout.

The app I mentioned is affiliated with a great website called onehundredpushups.com.  For the exercises I'm focusing on slow repetitions-- I get enough raw power from my powerlifting (who would have thought?)  My first workout, with planned-versus-actual is below.  I fell short on the exercises I haven't done forever, but body weight exercises are a real strength for me and I expect to start hitting the planned reps and sets relatively quickly.  All reps could have been considerably higher if I had reduced the very slow nature of the sets-- i.e. a full second or more on the down and up on the push ups; with quicker pull ups I've been getting 15 for sets recently.

		Set	planned	actual
17-Jan	Pushups (60 sec rest)	1	14	a
		2	18	a
		3	14	a
		4	14	a
		5	20+	15
	Pullups (120)	1	8	a
		2	11	a
		3	8	a
		4	8	a
		5	10+	11
	Sit ups (60)	1	18	a
		2	25	a
		3	19
		4	19
		5	25+
	Dips (60)	1	13	a
		2	15
		3	9
		4	9
		5	12+
	Backsit (60)	1	18	a
		2	25	10
		3	19
		4	19
		5	25+