me version 2.0

2008-02-27T08:27:00.001-08:00

yesterday's weight: 194.5

Yesterday's crossfit workout was
400 meter Run
50 Squats
30 Back extensions

Couldn't get near the treadmills in my gym, so I substituted rowing. I finished two and half rounds and had to quit. My lower back was killing me. I am just not used to the back extensions yet (having only done them for a couple of weeks). I ended up finishing out the rowing secgment (another 1200 meters) and then worked on my pulls ups a while and did 3 sets of 3 minute jump rope work. I'm getting pretty good with the rope, which feels awesome.

Today is a scheduled rest day for crossfit, but I have boxing class. I hope we focus on technique, cause my legs and back are killing me

me and crossfit

2008-02-27T08:26:00.000-08:00

So I went to the local crossfit affiliate here in D.C. this Saturday to take part in their “cindy” challenge.

I could talk all day about how amazing my first experience at an actual crossfit gym was, but I’ll keep it as brief as possible. We did “Cindy” (5xpull-ups, 10xpush ups, 15xsquats; how many rounds can you do in 20 minutes).

I did eleven rounds (in which I did cheating jumping pull-ups for the second half of the rounds). That put me at the bottom of the class. There was only one dude who did worse than I did. The guy with the highest total hit 28 rounds. He was also an ex-army security consultant who was probably the most physically fit person I have ever spoken to. If he had told me he was a ninja, I would not have been shocked.

I have never worked harder in any workout. There is something about the group dynamic, with your name up on a wall, and people walking around with video cameras, recording you, that just makes you push harder than you are ever going to push on your own. I hesitate to say it was a competitive environment. People were very encouraging, actually. But I wanted to push myself hard, and I did. When the twenty minutes were over, I laid on the sweat stained floor shaking for ten minutes.

Cementing my love for this type of exercise environment, after the work-out, we all went out for beers. The conversation was like nothing I have on a regular basis. It was all about video games, ninja warrior, parkour and crossfit. I loved it, and I’ll be going back on the regular, and posting about the whole phenomenon a lot around here (good help you).

So, going forward, I am going to be going to primal fitness at least once a week, and doing the crossfit WODs combined with some rosstraining boxing workouts on the other days of the week.

In that regard, I did the proposed crossfit workout yesterday, it looked like this:
Warm Up:
3x
10x OHSQ, situps, pull ups (x5), back extensions, dips
then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I played with the weight here, going up as high as 115, and as low as 95. My shoulders are still wrecked from this weekend, so this was pretty painful

Then:
3x3 minute rounds of rope with one minute break in between
3x3 minute heavy bag rounds with one minute break in between
the heavy bag rounds were brutal. I didn’t hit the bag nearly as hard, or as often, as I wanted to, but by this time, I was just dead.

Today's workout and food

2008-02-21T16:01:00.000-08:00

Food: 1 bowl of cheerios, coffee, 1 roastbeef and chedar sandwich, one bananna. I am about to head out to dinner for E's birthday which will be decadent as hell. I think it will involved snails. cooked in butter.

Anyway, tonight at the gym:

weight: 193!

Cross fit warm up
10x
OHSQs
sit ups (tonight I did these in that fucking roman chair or whatever its called)
back exntensions
dips
pull ups (these were sets of five)

then g'town rounds which are:
100 jump ropes
10 push ups
10 box jumps (onto a 20 inch box)
10 squats
How many sets can you do in twenty minutes?
I've been away from this for a while, and only did 6 sets. I suck.

Then, 'cause some of the gym rats were doing them, I did some weighted pull ups
3 sets
4 with a five pound weight
2x4 with a ten pound weight.
This isn't quite the numbers A can put up (10 with a 45 pounder) but I'll get there.

I'm back... like anyone is reading this

2008-02-21T13:29:00.000-08:00

Back at this, for real this time...

I have been working out on the regular, but I really want to take things to the next level. And that involves really holding myself accountable with regards to both my workouts and my food.

so, yesterday:
Ate: cup of yogurt with grapenuts, coffee. chicken fingers, coke zero. cookie, coffee, stir fry with turkey sausage and vegetables, half a bottle of wine.

Weight: 194

3x10
Samson Stretch
Sit ups
back entensions
3x5
pull ups

Then the work:
25 minutes of
4/per side of Turkish Get-ups (I started with 35 pounds, and quickly had to drop down to 25, then 20. These things are sooo hard)
10x 45 pound lunges
10x dips
The TGUs kicked my royal irish ass. I only finished two rounds of this in 25 minutes, largely because it was taking me forever to do the TGUs.

then
3x
20 bicycle crunches
10 per side side crunhces
10 knees to elbows
10 floor wipers
30 seconds between sets.
Um, hello, floor wipers are fucked up.

then, for fun,
3x 3 minutes of jump rope with a minute rest between sets.

11/9/2007 Summary

2007-11-10T11:05:00.000-08:00

weight: 192

Breakfast: Bagel with cream cheese, coffee
Lunch: slice of pizza, bag of frittos, coke zero
Dinner: meatloaf and mashed potatoes, half a bottle of wine
After dinner: two beers.

See what I'm talking about? What I had for lunch yesterday is exactly why I need to be bloggin about this and making myself accountable to myself.

Work out:
Deadlifts: after some warm ups 3x10 at 135
Bench: warms ups, 2 x 10 at 135, 1 x6 at 155
Squats: 3x10 at 135
also, bunches of pull ups and push ups, maxing out on the pull ups at 5
then:
three sets as fast as possible of:
100 rope jumps
10 push ups
10 box jumps
5 each side of one armed jerks.

I am coming off an injury, and hadn't been in the gym in a week. I felt fat and weak. As finals season approaches, I have to make sure to get my ass in their six days a week.

2007-11-09T13:36:00.000-08:00

Yesterday's Food:
Breakfast: 2 packets of oatmeal with coffee
Lunch: chicken tenders and a coke zero
Snack: Coffee and a chocolate cookie
Dinner: jambalaya pasta and half a bottle of wine
after dinner: one beer.

Notes:
I feel fat just writing that, which tells me that this exercise should be good for me being real about what I am eating and drinking. I am not going to start making calorie goals for myself or anything, but from here on out, I am going to at least attempt to eat cleaner, especially during the day. No more cookies, no more soda and way less chicken tenders.

2007-11-09T13:33:00.000-08:00

I am going to restart this blog for myself with daily tracking of what I am putting into my body, what my works out are, and other things about becoming the person I want to be. I might also occasionally post a progress picture. We'll see.

This is going to be mainly for myself, but if you're curious or have something to say, drop me a line in the comments.

weekly wrap up

2006-10-01T09:28:00.000-07:00

Even though I have a half marathon coming up that I am concerned with doing well in, I am trying to not beat up on myself for missing workouts. I didn’t make one gym day and my swim this week, but whatever, I’m still trying to get the swing of planning my workouts around my school schedule.

I did make a small milestone in my weight training, this week, hitting triple digits on the bench press. Next week, I’ll build a little closer to my ideal winter workout plan.

And one little piece of advice, don't do squats in the gym the day before a fifteen mile long run, you'll pay for it.

Anyway, here's the numbers:

Average Weight: 185

Total Run Time: 3 Hours 50 Minutes
Total Bike Time: 2 hours
Total Swim Time: none
Total Weight Time: 1 hour
Total Core Time: 30 minutes
Total Times: 7 hours 40 minutes
Total Run Miles: 23.5
Total Bike Miles: 21
Total Swim Miles: none
Total Miles: 44.5

Next Week's goals:
Put in ten hours of training
Swim at least one day
Watch my nutrition a little more and lose a pound

2006-09-29T14:25:00.000-07:00

With the pressure off since I am only doing a half marathon in October, I am starting to put time into strength training. Its something I have been meaning to do for a while, but am just now getting into and I have to say, I love it.

I know a lot of triathletes think strength training is something you can skip in favor of long runs and bikes, but I gotta say, if Mark Allen and David Scott are both believers in the benefits of strength training than so am I.

Plus, at this early stage of my lifting, I am seeing real results.

My weight workout:

I started out using the program Mark Allen wrote up in an issue of triathlete magazine from a couple months back and have been adding and subtracting to it as I progress. Here it is:

Two days a week I am doing 2x15 of the following:

Lat Pull Downs
Bench Press
Squats
Calf rises
Dumbbell pullovers
Backward lunges
Tricep curls
Pull Ups
Crunches
Ball balanced push-ups
Another weird core exercise.

One day a week I am doing the same set but with a heavier weight and less reps (usually 2x10)

Anyone else out there lifting? Any ideas on exercises I should (or shouldn’t) be doing?

weekly wrap up

2006-09-24T08:26:00.000-07:00

As at least half of the five people who read this blog know, I have recently started law school. That means I spend a whole heck of a lot of time in the library.

As everyone who read the intro to this blog knows, I am all about respecting the race and doing the work necessary to show up and do well.

Putting those two things together, this last week I decided that there was just no way I was going to be able to do the Hartford marathon well. I’ve been stressed about getting in my runs, I haven’t had made the time to do the speed work I need to be doing and I was beating myself up about it. Right now, the only thing I need to be beating myself up over is my studying in law school, everything else takes a backseat. So, last weekend, I decided to scale down to the half marathon distance at Hartford. I can’t tell you how relived that makes me.

This week was the first week in a long time when I wasn’t worried I wasn’t doing enough for the marathon, and it was such a relief. I gave myself time to do the strength training I have been thinking about, to swim again, and to get in enough runs so I won’t embarrass myself in Hartford. I’ll write more about the strength training routine I am using and my swim workouts in a future post, but for now, here’s the workout totals for the week:

Average Weight: 186

Total Run Time: 3 hours

Total Bike Time: 40 min

Total Swim Time: 1 hour

Total Weight Time: 2 hours

Total Core Time: 1 hour

Total Times: 7 hours 40 minutes

Total Run Miles: 18

Total Bike Miles: 7

Total Swim Miles: 1.25

Total Miles: 26.25

Next Week's goals:
triple the bike miles
Lose a pound

2006-08-29T05:35:00.000-07:00

Yesterday was a rest day for running and my god did I need it. My recovering run on Sunday (4 miles) was painful and this morning’s six miler still hurt.

I didn’t run yesterday, but I did lift weights with my friend J who is huge, and super into lifting. It was a good education in how to actually work the machines. Once Hartford is over, I hope to add regular weight training to my off season base building. I will post here my routine once I get one together.

Today's weight: 188. This is the first week in forever that I have consistently been under 190.

Today's run: 6 miles in 65 minutes (my chest hurt like hell from the bench presses I did last night. That effected my ability to run this morning and is something I should keep in mind in planning my runs and lifting routines in the future).

2006-08-25T16:56:00.000-07:00

It was an easy four miler today, which was nice. The calves still hurt something serious, but I hope a little icing and stretching will help since tomorrow, at seven a.m. I am doing a twenty milers. Yikes.

It’s going to be a long slog, but I hope to get it out of the way before the late August D.C. heat starts. We’ll see how I feel, but anyway you cut it, I am staying out there till I finish twenty miles whether that means I have to fucking crawl the last five or not…

Starting tomorrow, I’ll be keeping track of times distance and weight on a daily basis here. Hopefully, I’ll see some improvement that will be inspiration to keep up with the training long term.

2006-08-24T14:43:00.000-07:00

I haven’t updated this is a while. I am going to try and be better about that. Matter of fact, I am going to try and update this everyday between now and my fall marathon October 14^th.

There’s 51 days between now and then, and everyday and ever decision counts if I am to have a decent (or at least not embarrassing) time.

Anyway, here’s the update:

Weightloss has been hard. Harder than expected. Depending on the day, I am anywhere from 187 to 190. That sucks. I need to get a lot more hardcore about this if I am to meet my goal. And I am all about meeting goals right now, so I am saying no to bread, sugar and holding beer and wine to one or two at social occasions.

Its tough losing weight while training because I am hungry pretty much all the time. I need to smarter about what I eat and not over do it while still consuming enough calories to keep the engine fueled.

The rest of the training is pretty much on track. I was supposed to do six miles today, but a tightness in my calves kept the number to closer to three. I am about to head out and get that last three for the day. Tomorrow is sweet, I only half to do 4, then Saturday is a dreaded 20 milers. Yikes.

update.

2006-08-02T09:51:00.000-07:00

Wow it is hot in New York. I tried to get in my six mile run yesterday afternoon (at 3 o’clock in the afternoon!) but didn’t make it very far. Today, I’ll be hitting the treadmill like a rodent in a cage.

Surprising no one who has been reading this blog, I am behind in my marathon training. I was supposed to do eighteen miles this weekend. I did thirteen. I think I’ll be fine, the numbers are going up, more slowly than they should, but still, they’re two months, I’ll be fine. Right?

Weight loss is a challenge for me. I am much better at adding things to my life than I am at giving this up, and giving up beer and pizza has been hard. I am down at 189 (on a good day, Monday for some reason I was 191). I need to be diligent about what I am eating, but it seems like there is always a good excuse to eat something I shouldn’t. That needs to change.

2006-07-21T14:11:00.000-07:00

This photo is what it took to once again make me get serious about losing weight :

I do not want to look like that on the bike. Period. I know I should care about getting skinny because it will make me healthier, or it will make me faster, but really, its vanity. Well, vanity, and getting faster anyway.

Regardless, it’s time to get serious about weight loss.

Here’s the goal: weigh 180 pounds by October 1^st.

Here’s the three point plan to reach that goal:

Up the exercise.

Currently, I am trying to get back on track with my marathon running program after getting a bit off balance with the triathlon. I’ll keep to my running schedule through October for the marathon, but I hope to fit in a fair amount of cycling as well and swim at least once a week. I don’t plan to do another tri this year, but I would like to stay fit in all three sports, and the extra exercise (without the extra punishment of adding more run miles) will have me burning more calories and hopefully losing more weight.

Seriously watch what I eat.

I am not the world’s worst eater, but I sure have room for improvement. I don’t eat fast food, but I do eat too much and too late in the day (especially the dreaded ten p.m. dinner). I also don’t always make the best food choices, often going with the sandwich instead of the salad.

Here’s the commitment I am making today: Six days a week, I’ll make the best food choice available. I will stick as much as possible to fresh fruits and vegetables, lean meats, and a reasonable amount of carbs. I’ll control my proportions and stop eating before I am full. I will eat a number of small meals during the day as opposed to three large meals, and I won’t eat dinner after nine o’clock at night (let’s be reasonable, this is New York…)

Drink less of everything but water.

Look, let’s face it, I am not going to lose weight having a beer or two most nights. That’s going to have to come to an end. I’m not giving up alcohol, but giving away those empty calories is just plan stupid. Its time to cut way back.

This is a lesser point, but I drink way too much fruit juice as well. You know how many calories are in a glass of orange juice? Too fucking many.

I am toying with the idea of posting regular photos and weight updates on here. I wonder if that would up the three people a day quotient this site currently gets, or drag it down even further….

Race Report: New York City Triathlon

2006-07-19T19:47:00.000-07:00

Prerace:

I really underestimated the amount of shit that has to get done before you even start a triathlon. There’s the pre race briefing, where they tell you where everything is, and how the water in the Hudson is clean (honest!). Then you drop off the bike at the transition area the night before and after a fit full night of sleep, I was up at 3 a.m. to set up my transition area.

When I got to the transition area at five am, the sun wasn’t even up. The floodlights were on in the transition area, and not having a clue as to what I was supposed to do, I looked at the people around me for a guide as to what to do. I laid out the equipment and chatted with a number of much more experienced triathletes around me until six a.m. when I headed off to the race start.

The Swim

The swim course was from 100^th street down to the boat basin at 79th, and as soon as the pros went off a couple minutes before six, it was obvious the current was going to be in our favor. I saw one woman float on her back down the river and still finish the stage in the allotted time.

Before the race, I was terribly nervous about the swim since I had had such trouble in the Liberty Swim in May. I told myself to just put my head in the water and go for it, counting my strokes and not worrying about where I was in the race.

When the horn went off, I was at the back of the pack, but all the open water swimming I have done recently must have paid off, because by the time I got out of the water, I was feeling strong, and at the front of the heat.

It took me 19:56 to finish the swim. That’s a full ten minutes faster than I was expecting. I felt strong coming out of the water, and was confident that I was going to at the very least be able to finish this thing.

The Bike

I need to do a lot more work on my biking. I got fucking destroyed by the dudes around me. I think this was for three reasons:

I had taken the bike leg for granted and hadn’t trained nearly hard enough for it. I didn’t put in enough long rides and had done no speed work, so it isn’t surprising that I was getting smoked.
Add to my lack of training the fact that I was riding a mid eighties steel bike and many of the guys passing be were riding time trial bikes or at least bikes with the aero bar setup. I need to rethink the design of my bike and possibly invest in a new handle bar set up. My sub par equipment isn’t an excuse for how badly I preformed on the bike, but a more tri specific set up would certainly help.
Finally, I didn’t know how to pace myself since the run was still to come and that affected my speed. In hindsight, I could have gone out a lot harder on the bike. Lesson learned.

I finished the bike leg in 1:30:25. That can definitely be improved on.

The Run

It was well into the nineties by the time the run started, and all I was interested in doing was finishing. I passed more people than passed me. I finished the run in 62:48. My run could always use improvement, but I’m not going to beat myself up over ten minute miles in those conditions.

Total time for the event was 3:05:02. All in all, I’m proud as hell to have finished the thing, but there’s plenty of room for improvement. Now, I have to concentrate on training for the Hartford marathon, but I have to say, I’m hooked triathlons. Is it too early to be thinking about a half iron man?

2006-07-18T06:53:00.000-07:00

Interesting article in today’s New York Times on the preparations the U.S. team is making for the hot and polluted conditions marathoners will be facing in Beijing. Since I am now seriously training for my fall marathon in the heat and pollution of Brooklyn, New York, there are some lessons for me here.

You know how much I want to do a five mile run tonight? Not very much at all.

Updates on this weekends race, and my training schedule for the Hartford marathong very soon. I promise.

2006-07-16T16:14:00.000-07:00

I'll be posting much more mindnumbing at some point later this week, but for now, I let the world know that I finished my frist tri, the New York City Triathlon in 3:05:02. Not the greatested time in the world, but nothing I am terribly ashamed about. I am already hooked on this sport and can think a of a hundred things I need to work on.

Like I said, they'll be much more later, but in a nutshell: It was really hot out there.

2006-07-13T12:47:00.000-07:00

I have my first triathlon this weekend and I am nervous as hell. I think I am better prepared for this than I have been for any of my previous races, but still, I’m scared.

I am trying to honor the pseudo taper I told myself I would do, but to calm my nerves, I did a brick workout on Sunday that was as long as the entire bike and run segment of the race. And I swam a little over a mile in the pool this week.

Other than that, I’ve been pretty good though keeping my runs to five miles or less.

Once the race is down, I’ll post the result here….wish me luck.

2006-07-06T07:18:00.000-07:00

Tuesday, I did a fifty mile plus bike ride up and over the George Washington Bridge then through the rolling hills of New Jersey. I sang Bruce Springsteen to myself as I was blinded by the sweat pouring down my face. It felt good.

The GW/NJ route is roadie central, I felt like a fat loser even though I was averaging 17mph. The two much more experienced bikers I was out with were generous enough to wait for my slow ass at the top of many a hill.

Got home exhausted and skipped the five mile run I was planning on doing.

Yesterday, I did a 3.5 run with H-rock in the nasty ass humidity and felt great. It was probably the two days off in a row, but my legs felt like they could have carried me forever. Tonight, it’s five and a half or so in the park.

Two week update:

2006-07-03T15:23:00.000-07:00

Just got back from the first week long vacation I have had in three years. I was nice, I am tan.

I ate like a pig, but H-rock* and I treated the vacation like a training camp and worked out every day. The totals for the time (from Friday June 23 to yesterday July 2) are below.

I feel great about the week. I gained a little weight, some of which, I am telling myself, must be muscle, and ran, biked and swim just about every goddamn day.

The part of the trip I feel best about is the open water swimming. I was in the ocean everyday and feel much more comfortable swimming in the wetsuit now than I did at my last open water swim. I hope to get at least one more open water swim in before the NYC tri, but even if I don’t I feel confident I’ll do fine.

Here’s the number and goals for the week. This week is all about balancing the marathon training with triathlon training. I hate to say it, but I’ll be happy when I can just concentrate on the Hartford Marathon.

The Numbers:

Swim: 2.75 miles in 1:35:00 minutes (all in open water)

Bike: 48 miles

Run: 26 miles in 4:10:00 for an average pace of 10:00 MPH

Core: none.

This is the graph from my workouts this week. This should be a little heavier on the bike rides, I think, but I am happy to see the number getting bigger.

Weight: 192 (up two pounds from last post).

Goals from last post:

Sleep at least eight hours a night. (DONE!)

Do at least two open water swims (DONE!)

Stretch everyday (eh, close?).

Finish Volume One of Braudel’s Civilization and Capitalism. (DONE!)

Begin making core-conditioning part of my weekly workout plan. (yeah, no so much.)

Goals for Next Week:

Do core work at least twice.

Stretch everyday.

Sleep at least eight hours.

No chips, and no beer during the week.

Do one open water swim.

Btw: *H-Rock is my life partner/ girlfriend / lover.

2006-06-23T10:05:00.000-07:00

I realized today that my fall marathon is closer than I thought. I am slightly behind in my training. Nothing to really worry about, but I need to up the mileage more than the recommended ten percent increase without causing any sort of injury, and that’s always hard.

My regular nightly runs have been 3.5 to 4 miles, but tonight, I upped that to 5.5 twice this week.

The week is huge for me; I am leaving for vacation in a couple of hours and hope to put in some serious, serious training. Something has changed in me, because I am really looking forward to it.

This will be the last real chance to prepare for the New York Tri. I’m feeling confident about the run and bike course, but the swim still has me nervous. That’s why I’ll be doing a number of intensive swim workouts in the ocean while I am on vacation. I need to get comfortable both in the open water, and in the wet suit. The only way to do that is to put in the time.

See you all in a week!

2006-06-21T17:31:00.000-07:00

My regular nightly runs have been 3.5 to 4 miles, but tonight, I upped that to 5.5 tonight and will hopefully do the same again either tomorrow or Friday.

Next week is a huge week for me; I will be on vacation and hope to put in some serious, serious training. Something has changed in me, because I am really looking forward to it.

2006-06-20T15:11:00.000-07:00

I have a number of people or things I Google at random intervals. “Rem Koolhas”, “fixed gear bike” “Amartya Sen” and “Devine Madness Ultra-marathon”

Devine Madness is an ultra-marathon running group often labeled a cult. One of their members died after running a forty eight hour long footrace for which the group received a lot of really bad press. They pretty much went into hiding after that to regroup. Well, now there is a major series of articles on them in a New Mexico paper.

Endurance sports nerds can read about the freakiest of the freaky long distance runners here. (you have to watch a stupid ad first.)

Hello, and welcome to Sean Version 2.0

2006-06-19T18:18:00.000-07:00

By way of introduction:

Sean v1.0 had a mildly successful run. I swam in high school with the semi seriousness of a teenage boy, and then didn’t do anything as far as exercise other ride my bike to a punk rock show.

Then, I found myself almost thirty and almost two hundred pounds. I was trying to get into law school and trying to get my health in order. I began building Sean v1.5. I ran a number of short races, a 5k here, a ten miler there. Last year I ran the New York City Marathon, finishing it in a down right sad 5:45:00.

I half-assed the training for the marathon. There’s no other way to put it. Then I trained, biking swimming and running in a half assed way for another year until last month, when I did my first ever open water swim, the liberty swim. I didn’t train well for that one either, and had to give up about half way through finishing the race by disembarking from a FDNY boat.

After that, I said enough. From now on, I am going to take this whole process a heck of a lot more seriously.

Here is where I will record the beta testing of Sean 2.0, the new improved Sean who continues in the race through the hyperventilation, and takes the risks that lead to better rewards. This Sean knows that I will have to be methodical and stubborn if I am to get what I want. I know that sounds cheesy, but that is why I am doing this, to prove to myself that I can build a better me.

What this will be about:

This blog will be a place to record my training, weight loss, and goals. It may also contain the occasional thought about the physical or my life outside of training. We’ll see. I hope to make it interesting, or as interesting as a blog about a back of the pack endurance athlete’s struggles with training can be.

The Current Situation:

I lead a pretty busy life. Currently I work a more than full time job and am getting ready to move to Washington D.C. to begin law school in September.

I am training for two races: the New York Triathlon, on July 16^th and the Hartford Marathon on October 14^th.

Goals:

First goal is to lose five pounds by the NYT on July 16^th, then finish that race. Just finish, thanks.

After that, I hope to lose five more pounds between July 16^th and the Hartford Marathon on October 14^th then, finish Hartford in four and a half hours.

Check back for the regular updates. All beta testing involves set backs, and bugs found, but the basic model here is good so I am sure we’ll come out with an improved version.

Weekly Totals Number 1

2006-06-19T11:44:00.000-07:00

I plan on doing an introductory post soon, but for now, here’s the weekly update:

Total numbers

Swim: 2301 yards in 50 minutes

Bike: 26 miles in 1:45:00 for an average pace of 14.86 MPH

Run: 10.5 in 1:45:00 for an average pace of 10:00 MPH

Core: none.

This is the chart from my workouts this week. This is about what it should look like at as far as distribution. I just wish the numbers were bigger. Trouble at work put a real damper on exercise this week.

I leave for the beach on Friday, and the next week should be serious. I’ll keep you updated.

Weight: 190

Goals from last week:

None.

Goals for next week:

Sleep at least eight hours a night.

Do at least two open water swims

Stretch everyday.

Finish Volume One of Braudel’s Civilization and Capitalism.

Begin making core conditioning part of my weekly workout plan.

2006-06-16T17:08:00.000-07:00

Is this thing on?