Strong Arms for Kids

My Training Philosophy

    Ok, here goes...So my brain knows what needs to get done in order to be prepared for the big day.  My body knows what it is capable of doing each and every day.  So they have a little meeting everyday (of course, I am completely left out), they put in their input and then come up with some sort of compromise.  I just listen to what they tell me to do.  Really!

My Training Log (yeah, I really do this)

       I started training in the beginning of June.  I have been increasing the amount of exercise slowly.  It is now the beginning of August and I am up to 2 hours of exercise a day, 6 days a week.  After every four weeks or so, I usually take about a 4 day break to rest and recover.  I will keep updating this as I go.

           AND...The distances in my log are all very accurately estimated estimates.  Please enjoy the tunes while reading over my blood, sweat and tears.


TRAINING LOG

 WEEK                                                   SWIM            BIKE              RUN                  WEIGHTS                 6/1-6/7               
   Day 1                                                      x                x                     x                            x                      

   Day 2                                                      x                x                    10km                       x

   Day 3                                                      x                x                    10km                       x

   Day 4                                                      x                x                     5km                       1 hour

   Day 5                                                      x               40km                 x                            x

   Day 6                                             1000 meters         x                      x                            x

   Day 7                                                      x                 x                     10km                      x

  TOTALS                                          1000 meters          40km               35km                     1 hour

 

WEEK                                                   SWIM                BIKE               RUN                  WEIGHTS                 6/8 - 6/14             
   Day 1                                                      x                    x                   x                             x                      

   Day 2                                                      x                    x                   10km                       x

   Day 3                                                      x                    x                   10km                       x

   Day 4                                                      x                    x                    5km                       1 hour

   Day 5                                              1000 meters            x                     x                            x

   Day 6                                                      x                   40km                 x                            x

   Day 7                                                      x                       x                  10km                       x

  TOTALS                                          1000 meters          40km               25km                     1 hour

 

WEEK                                                   SWIM                BIKE               RUN                  WEIGHTS                 6/15 - 6/21               
   Day 1                                                      x                       x                x                             x                      

   Day 2                                                      x                       x                10km                       x

   Day 3                                                      x                       x                10km                       x

   Day 4                                                      x                       x                 5km                       1 hour

   Day 5                                                      x                       40km                 x                            x

   Day 6                                                      x                       x                        x                            x

   Day 7                                                      x                       x                        x                            x

  TOTALS                                              0 meters          40km                 25km                     1 hour

 

WEEK                                                   SWIM                BIKE               RUN                  WEIGHTS                 6/22 - 6/28               
   Day 1                                                      x                       x                       x                     x                      

   Day 2                                                      x                       x                       x                     x

   Day 3                                                      x                       x                      10km                x

   Day 4                                                      x                       x                       5km                1 hour

   Day 5                                                      x                       40km                 x                      x

   Day 6                                             1000 meters              x                        x                       x

   Day 7                                                      x                       x                     10km                  x

  TOTALS                                          1000 meters          40km               25km                     1 hour

 

WEEK                                                   SWIM                BIKE               RUN                  WEIGHTS                 6/29 - 7/5               
   Day 1                                             1000 meters               x                x                             x                      

   Day 2                                                      x                       x               10km                       x

   Day 3                                                      x                       x               10km                       x

   Day 4                                                      x                       x                5km                       1 hour

   Day 5                                                      x                       40km            x                            x

   Day 6                                             1000 meters              x                    x                            x

   Day 7                                                      x                       x                   x                            x

  TOTALS                                          2000 meters          40km               25km                     1 hour

 

WEEK                                                   SWIM                BIKE              RUN                  WEIGHTS                  7/6 - 7/12                
   Day 1                                                     x                    65km                  x                     x                      

   Day 2                                                      x                    x                        x                    x

   Day 3                                                      x                    x                      10km                x

   Day 4                                                      x                    x                       5km                1 hour

   Day 5                                                      x                   40km                   x                     x

   Day 6                                             1000 meters              x                       x                     x

   Day 7                                             1000 meters              x                       x                     x

  TOTALS                                          2000 meters          105km               15km               1 hour

 

WEEK                                                   SWIM                BIKE              RUN                  WEIGHTS                  7/13 - 7/19               
   Day 1                                                     x                  65km                x                            x                      

   Day 2                                                      x                       x                 x                            x

   Day 3                                                      x                       x                10km                       x

   Day 4                                                      x                       x                  5km                       1 hour

   Day 5                                                      x                       40km               x                          x

   Day 6                                                      x                       x                      x                          x

   Day 7                                                      x                       x                      x                          x

  TOTALS                                                  0 meters          105km               15km                     1 hour

 

WEEK                                                   SWIM                BIKE              RUN                  WEIGHTS                  7/20 - 7/26                
   Day 1                                                     x                     x                    x                           x                      

   Day 2                                                      x                    x                    x                           x

   Day 3                                                      x                    x                  10km                      1 hour

   Day 4                                               750 meters            35km             x                            x

   Day 5                                                      x                       x                15km                      x

   Day 6                                              750 meters             35km              x                           x

   Day 7                                                      x                        x              10km                       x

  TOTALS                                          1500 meters           70km               35km                     1 hour

 

WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  7/27 - 8/2                
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                                      x                      x                10km                     1 hour

   Day 3                                                      x                     55km            x                            x                  
  
   Day 4                                                      x                       x                15km                      x

   Day 5                                              750 meters             35km              x                           x

   Day 6                                             1500 meters               x                  x                           x

   Day 7                                                      x                      90km            x                           x

  TOTALS                                          2250 meters          180km            35km                    1 hour


WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  8/3 - 8/9               
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                              850 meters              x                10km                       x

   Day 3                                                      x                     40km          10km                      x                  
  
   Day 4                                                      x                       x              10km                      x

   Day 5                                              1500 meters              x                  x                         x

   Day 6                                                      x                       x                10km                     x

   Day 7                                                      x                       x                  x                         x

  TOTALS                                          2250 meters           40km            40km                     x


WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  8/10 - 8/16              
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                                      x                      x                10km                     1 hour

   Day 3                                                      x                     55km            x                            x                  
  
   Day 4                                                      x                       x                15km                      x

   Day 5                                              750 meters             35km              x                           x

   Day 6                                             1500 meters               x                  x                           x

   Day 7                                                      x                      90km            x                           x

  TOTALS                                          2350 meters          180km            35km                    1 hour


WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  8/17 - 8/23               
   Day 1                                              1600 meters            40km            x                           x                      

   Day 2                                                      x                     40km           10km                      x

   Day 3                                              1200 meters              x                10km                      x                  
  
   Day 4                                                      x                       x                10km                      x

   Day 5                                                      x                       x                   x                         x

   Day 6                                                      x                       x                   x                          x

   Day 7                                                      x                       x                   x                          x

  TOTALS                                            2800 meters            80km          30km                       x

WEEK                                                   SWIM                BIKE              RUN                  WEIGHTS                  8/24 - 8/30               
   Day 1                                                     x                      x                 11km                      x                      

   Day 2                                                      x                      x                13km                      x

   Day 3                                                      x                      x                11km                      x                  
  
   Day 4                                                      x                       x               13km                      x

   Day 5                                                      x                       x               11km                      x

   Day 6                                             1000 meters               x                  x                           x

   Day 7                                                      x                      16km           12km                      x

  TOTALS                                          2250 meters          180km            35km                    1 hour

The sudden change from my normal routine is because I went back to America for a visit and, unfortunately, couldn't take my bicycle or the beautiful ocean back with me.
WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  8/31 - 9/6               
   Day 1                                                1500 meters       16km               x                           x                      

   Day 2                                                1500 meters       16km               x                            x

   Day 3                                                      x                     x                  x                            x                  
  
   Day 4                                                      x                      x                 x                            x

   Day 5                                                      x                    20km             x                         1 hour

   Day 6                                                      x                      x                  x                           x

   Day 7                                                      x                      x                  x                           x

  TOTALS                                          3000 meters          52km            0km                    1 hour

WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  9/7 - 9/13               
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                                      x                     40km            x                           x

   Day 3                                                      x                       x                 x                           x                  
  
   Day 4                                                      x                       x                 x                           x

   Day 5                                                      x                       x                 x                           x

   Day 6                                                      x                       x                  x                          x

   Day 7                                                      x                       x                  x                           x

  TOTALS                                                   0 meters          40km             x                           x

Well I am back in Ishigaki, but I hurt my foot running while I was in New York so I am trying to give myself a rest.  Aren't my totals depressing.  I can't even look.

WEEK                                                   SWIM                BIKE            RUN                  WEIGHTS                  9/14 - 9/20               
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                                      x                     40km            x                           1 hour

   Day 3                                              2500m                      x                 x                           x                  
  
   Day 4                                                      x                     55km            x                           x

   Day 5                                                      x                       x            10km                         x

   Day 6                                               2500m                     x                  x                          x

   Day 7                                                      x                       x             10km                        x

  TOTALS                                               5000 meters       95km           20km                    1 hour

                                                         
WEEK                                                   SWIM                BIKE            RUN                  WEIGHTS                  9/21 - 9/27               
   Day 1                                                  x                      x                10km                          x                      

   Day 2                                              2500m                   x                    x                           x

   Day 3                                                      x                   40km              x                           x                  
  
   Day 4                                                      x                       x                 x                           x

   Day 5                                                      x                  40km                x                           x

   Day 6                                               2500m                      x                  x                          x

   Day 7                                                      x                       x            10km                          x

  TOTALS                                          5000 meters          80km             20km                      x


WEEK                                                   SWIM                BIKE             RUN                  WEIGHTS                  9/28 - 10/04              
   Day 1                                              1000m                      x                  x                           x                      

   Day 2                                                      x                     40km          10km                        x

   Day 3                                                      x                     40km          10km                       x                  
  
   Day 4                                                      x                       x               10km                      x

   Day 5                                              1200m                      x                10km                      x

   Day 6                                              1200m                      x                  x                          x

   Day 7  1st MINI SOLO TRI               1200m                    40km           10km                                                           35min           1 hour 15min      45 min                 

  TOTALS                                              4600m                  120km         50km       


WEEK                                                   SWIM                BIKE            RUN                  WEIGHTS                  10/05 - 10/11              
   Day 1                                                     x                      x                  x                           x                      

   Day 2                                                  1500m                 x               10km                       x

   Day 3                                                      x                       x              10km                       x                  
  
   Day 4                                                      x                   40km            10km                       x

   Day 5                                                      x                       x                  x                          x

   Day 6                                                   1500m                 x                10km                       x

   Day 7                                                      x                     40km             x                           x

  TOTALS                                             3000 meters         80km            40km                      x


WEEK                                                                         SWIM                BIKE            RUN                             10/12 - 2nd MINI SOLO TRIATHLON                      1500m               45km          12km                        AND FINAL BIG WORKOUT                                      45min                105min       60min
                                                              

  


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