Sports Nutrition Etc. Nutritionexpert

Workout:

• Type: Run
• Date: 07/28/2008
• Time: 06:30:00
• Total Time: 00:28:30.00
• Distance: 3 miles
• Average Pace: 9:29.62/mile

Since I’ve been running more than swimming lately, my min/mile times are slowly improving. I hope to continue running without injury/pain. Heading out to go camping tomorrow so may not be able to get any “real” exercise in, especially since there is no shower/lake-don’t want to stink up camp!

Workout:

• Type: Run
• Date: 07/23/2008
• Time: 06:30:00
• Total Time: 00:34:00.00
• Distance: 3.7 miles
• Average Pace: 9:11.3/mile

Took the boat today and had lots of fun! Did some surfing and tubing. I forgot my wetsuit, but didn’t really need it after all.
Did a short open water swim and guessed on the yardage according to my watch. I am always a bit slower in open water. It was 103 degrees today and am exhausted after a hot day in the sun and my legs are still tired from my run yesterday.

Workout:

• Type: Swim
• Date: 07/20/2008
• Time: 12:30:00
• Total Time: 00:30:00.00
• Distance: 1,400 yd
• Average Pace: 2:08.64/100yd

I joined a running group this morning and only wanted to go about 4-5 miles, but ended up going over 6. But it was fine. They are a nice bunch of people and kept my pace up. They even had water stations set up every mile.

Workout:

• Type: Run
• Date: 07/19/2008
• Time: 07:30:00
• Total Time: 1:02:00.00
• Distance: 6.4 miles
• Average Pace: 9:41.58/mile

Workout:

• Type: Walk
• Date: 07/18/2008
• Time: 06:15:00
• Total Time: 00:40:00.00
• Distance: 2.5 miles
• Average Pace: 16:00/mile

Squats 75# 3×12
Seated leg lift 70# 3×12
Standing leg press 60# 3×12
walking lunges 3×15
shoulder press 15# 3×12
curls 15# 3×12
upright row 20# 3×12
seated tri press 15# 3×12

Workout:

• Type: Strength Training
• Date: 07/16/2008
• Time: 06:45:00
• Total Time: 00:30:00.00

I ran to the gym, lifted and then ran back home. I always forget that it’s difficult to run after a hard lift, especially those legs!

Workout:

• Type: Run
• Date: 07/16/2008
• Time: 06:30:00
• Total Time: 00:25:00.00
• Distance: 2.5 miles
• Average Pace: 10:00/mile

Workout:

• Type: Run
• Date: 07/14/2008
• Time: 06:00:00
• Total Time: 00:31:00.00
• Distance: 3.2 miles
• Average Pace: 9:41.58/mile

After a short absence, I’m back at the pool again!
Warm up:
100m free
100m pull w/paddles
100m kick

100m x 10 (alternating between free and kick w/ board) @ 1:45

300m free

Cooldown:
100m pull
100m pull
100m kick

Workout:

• Type: Swim
• Date: 07/09/2008
• Time: 06:30:00
• Total Time: 00:45:00.00
• Distance: 2,187.23 yd
• Average Pace: 2:03.22/100yd

Workout:

• Type: Run
• Date: 07/07/2008
• Time: 06:00:00
• Total Time: 00:29:00.00
• Distance: 3 miles
• Average Pace: 9:39.71/mile