Ironman Training

(trying to turn this into a calendar!! until then...)
..I really don't have "scheduled" days off, because inevitably there's at least 1 day a week I can't GET to the gym due to work and that becomes my day off.

Sunday, August 29:
RACE DAY!!!!
2.4 mile swim 1:14
112 mile bike 6:15
26.2 mile run 5:10
140.6 miles = 12:59:52!!!

Saturday, August 28:
off.

Friday, August 27:
off.

Thursday, August 26:
33 min bike - 10 miles
16 pullups

Wednesday, August 25:
off.

Tuesday, August 24:
30 min 10mile bike brick
20 min 3 mile run

Monday, August 23:
50 pullups
50 pushups
18 mi bike : 1:01:30
2500yd swim (100 laps)

Sunday, August 22:
200 pushups
50 pullups
6 mile run - 43 min

Saturday, August 21:
off. :(

Friday, August 20:
off.

Thursday, August 19:
off.

Wednesday, August 18:
4,000 yards - 8x500's
10 pullups / 50 pushups
8.5 mile run 1hr 15 min

Tuesday, August 17:
off.

Monday, August 16:
80 mi bike ride - 4:59:45 (16.1 mi an hour)
4 mile run: 37 minutes (had to walk about 250yards of it)

Sunday, August 15: (2 weeks out)
off.

Saturday, August 14:
12 mi bike with Jon Weisner

Friday, August 13:
off. (Holiday World!)

Thursday, August 12:
8.5 mi run... HOT

Wednesday, August 11:
1 mi swim
(10 laps easy, 5 x 50yd sprints) x 3
150yd drill

Tuesday, August 10:
Brick- 18 mi bike 1 hr & 4 mi run 30:50.
100 pushups / 10 pullups

Monday, August 9:
1hr 32min ride 29 miles
18.9mph

Sunday, August 8:
100 laps / 1.5 mi swim - 45 min ish

Saturday, August 7:
1 mile swim, less than 30 minutes
18.5 mi bike

Friday, August 6:
off.

Thursday, August 5:
8.5 mi run (6:00 am)

Wednesday, August 4:
150 push-ups
60 pullups
'light' Ab Ripper X 

Tuesday, August 3:
18 mi bike: 1:03:10... 17mph
2.8 mi run 21 minutes
50 pullups

Monday, August 2:
50 pushups
9 mi. run

Sunday, August 1:
1,000 yd swim (4x250's)
slow 18.5 mi bike with Jon Weisner

Saturday, July 31:
4 mi run - 28:03

Friday, July 30:
off. (went to Newport on the Levee with Nicole, Ben & Corrie)

Thursday, July 29:
1:35 bike ride
26.5 miles & 1,500 calories
(16.5 mi an hour)
20 pullups

Wednesday, July 28:
50 pushups
BRICK: total - 1:41
1:10 bike (18ish miles?)
31:40 run - 4 miles
20 pullups
Ab Ripper X

Tuesday, July 27:
off.

Monday, July 26:
3,050 yard swim
80 pushups

Sunday, July 25:
11.5 mi run - 1hr 30 minutes
130 pushups

Saturday, July 24:
P90X: Legs & Back
(babies woke up before Ab Ripper X started...)

Friday, July 23:
2,500 yard swim.
12 x 200's & 100 yd drill

Thursday, July 22:
off.
___________________________________________________
Wednesday, July 21:
off. (home from deployment!)

Tuesday, July 20:
12 mile run

Monday, July 19:
light lifting legs & upper body

Sunday, July 18:
7 mile run around Camp Atterbury

Saturday, July 17:
LAST 7 mile run around Bondsteel

Friday, July 16:
Brick workout
100 pushups / 20 pullups / 40 shoulder presses (45lb bar)
45 min bike - hill workout (15 miles)
47 min run - 6 miles-ish

Thursday, July 15:
50 mi - 2.5hr bike ride (1 hour hill workout)
200 pushups

Wednesday, July 14:
2 hours: back, biceps, shoulders, abs
5 mi run - sprints
2 x 400's at 1:19
4 x 200's at :42
8 x 100's at :19

Tuesday, July 13:
10 mile run 1 hour, 17 minutes

Friday, July 9 - Monday, July 12:
off. - moving aircraft from Kosovo to Germany!

Thursday, July 8:
7 mile run with Marcus

Wednesday, July 7:
Light Back & Abs with Marcus

Tuesday, July 6:
7 mile run - 1:03 with Marcus & Jeff

Monday, July 5:
P90X: Shoulders & Arms, Ab Ripper X
2 hour stationary bike with hill repeats
200 push-ups

Sunday, July 4:
10K run: 1st place with a time of 39:20ish
(relatively hilly, not radar hill though)

Saturday, July 3:
Chest & Tri's with Radford

Friday, July 2:
Stationary Bike: 1 hour
P90X: Legs & Back, Ab Ripper X

Thursday, July 1:
1 hour stationary bike, 20 miles
1 hour basketball

Wednesday, June 30:
5.5 mi run - 47:45 with Marcus & John Radford

Tuesday, June 29:
P90X: Chest, Shoulders, Triceps
Ab Ripper X

Monday, June 28:
Brick Workout (first one for this training cycle)
1 hour stationary bike 20 miles
30 minutes treadmill run (8.0 speed & up to a 4.0 incline)

Sunday, June 27:
7 mile run - 48:15

Saturday, June 26:
5K run - 18:46 (very happy with time)

Friday, June 25:
off.

Thursday, June 24:
P90X: Legs & Back, Ab Ripper X

Wednesday, June 23:
3 hours stationary bike - 60 miles
50 pullups.

Tuesday, June 22:
1 hour: Chest, Shoulders, Triceps, Abs at the gym
1 hour: Basketball with the guys.

Monday, June 21:
7 mile run outside perimeter with Marcus
1:00 even... (PR for Marcus)

Sunday, June 20:
2 hours of basketball

Saturday, June 19:
climbed Big Duke -  tallest Mountain in Kosovo
started at 5,000ft - went to 8,200ft.
approximately 2.5 mi up and 2.5 mi down

Friday, June 18:
off.

Thursday, June 17:
15 mile run - outside perimeter 2:16ish

Wednesday, June 16:
P90X: Legs & Back, Ab Ripper X

Tuesday, June 15:
off.

Monday, June 14:
off.

Sunday, June 13:
7 mile run - outside perimeter

Saturday, June 12:
7 mile run - outside perimeter (same loop as previous) 52:38

Friday, June 11:
50 mi bike - 2 and a half hours stationary bike (still hurt shoulder)

Thursday, June 10:
off - still hurt shoulder

Wednesday, June 9:
off - 1 hr massage (hurt my shoulder afterwards...)

Tuesday, June 8:
2 hours stationary bike = 40 miles
40 pullups
60 shoulder presses w/barbell

Monday, June 7:
7 mile run outside perimeter with Marcus
Chest, Shoulders, Triceps, Abs at Gym (3 sets of each)

Sunday, June 6:
30 min/10 mile bike
pushups/pullups/shoulder presses

Saturday, June 5:
Ab Ripper X
7 mile run outside perimeter with Marcus
2 hours of basketball

Friday, June 4:
40 mi stationary bike ride - 2 hours
200 pushups
40 shoulder presses w/45lb barbell
35 pullups

Thursday, Jun 3:
P90X: Legs & Back, Ab Ripper X

Wednesday, Jun 2:
Shoulders & biceps with Dave Martin

Tuesday, June 1:
off.

Monday, May 31:
10K Run (w/radar hill...) 41:00 flat
1 hour basketball

Sunday, May 30:
off.

Saturday, May 29:
P90X: Shoulders & Arms, Ab Ripper X
5 mi run incorporating 8 quarter mile sprints at 1:30

Friday, May 28:
60 mi stationary bike - 3 hours
60 pullups / 120 pushups

Thursday, May 27:
off.

Wednesday, May 26:
P90X: Chest, Shoulders, Triceps & Ab Ripper X
6 mi run outside, slow

Tuesday, May 25:
P90X: Legs & Back

Monday, May 24:
50 pushups
5.5 mi run outside with Marcus

Sunday, May 23:
50 pullups / 100 pushups
1.5 hour stationary bike / 30ish miles

Saturday, May 22:
7.5 mi / 1 hour run... SLOW

Friday, May 21:
120 pushups / 19 mi stationary bike

Thursday, May 20:
off (Man, my legs are sore)

Wednesday, May 19:
P90X: Legs & Back and Ab Ripper X

Tuesday, May 18: (travel to Kosovo)
100 pushups
5 mi run treadmill 44 minutes

Monday, May 17: (ROB)
*My Birthday!

Sunday, May 16: (ROB)

Saturday, May 15: (ROB)

Friday, May 14: (ROB)

Thursday, May 13: (ROB)
18 mi/1 hour stationary bike
45 minutes of upperbody w/focus being SHOULDERS

Wednesday, May 12: (stuck at the ROB)
8.5 miles/30 minutes on stationary bike (getting my legs loose again)
1 hour of upperbody w/focus being BACK-pullups, pushups, dips, leg squats
P90X Ab Ripper X

Wednesday, Apr 28 to Tuesday, May 11:
Two-Week R & R. no working out really.

Tuesday, Apr 27:
Travel home day for 2 week R& R!!

Monday, Apr 26:
6.6 miles with Marcus, 1 hour
Ab Ripper X

Sunday, Apr 25:
1:15 upper body weight lifting with Marcus

Saturday, Apr 24:
40+ pullups/pushups
30 minute stationary bike - 10.8miles

Friday, Apr 23:
P90X: Chest, Shoulders, Triceps, & Ab Ripper X

Thursday, Apr 22:
P90X: Legs & Back, Ab Ripper X
45 minute run outside = 5 milesish.

Wednesday, Apr 21:
off.

Tuesday, Apr 20:
Record APFT>
98 pushups
93 situps
12:29 2 mile run

Monday, Apr 19:
off

Sunday, Apr 18:
3.7 mi loop - 25:35, (best time so far... with some GREAT hills)

Saturday, Apr 17:
P90X: Chest, Shoulders, Triceps & Ab Ripper X

Friday, Apr 16:
6-ish mile run - track/speed workout

Thursday, Apr 15:
P90X: Shoulders & Arms, Ab Ripper X

Wednesday, Apr 14:
1 hour lifting upperbody
2 hours stationary bike - 43ish miles

Tuesday, Apr 13:
off.

Monday, Apr 12:
P90X: Chest, Shoulders, Triceps & Ab Ripper X

Sunday, Apr 11:
12 miles, 1 hr, 43 min. - 8:40 pace (outside loop 3 times)

Saturday, Apr 10:
P90X: Legs & Back, Ab Ripper X

Friday, Apr 9:
off.

Thursday, Apr 8:
off.

Wednesday, Apr 7:
Treadmill - 1:05, 8 mi.

Tuesday, Apr 6:
Stationary Bike - 1 hour, 21.6 mi.
P90X: Ab Ripper X

Monday, Apr 5:
off. (trying to recover from this back/rib injury)

Sunday, Apr 4:
P90X: Legs & Back
Saturday, Apr 3:
8.5 mi run outside 1hr 6 min.

Friday, Apr 2:
P90X: Chest, Shoulders, Triceps & Ab Ripper X

Thursday, Apr 1:
off.

Wednesday, Mar 31:
Morning PT, approx 2.5 mi run

Tuesday, Mar 30:
Outside perimeter run, 1:37min. 12ish mi.

Monday, Mar 29:
Stationary Bike, 90min - 32.5 mi.

Sunday, Mar 28:
P90X: Legs & Back, Ab Ripper X

Saturday, Mar 27:
off.

Friday, Mar 26:
7.5 miles around the perimeter, 1 hour.

Thursday, Mar 25:
off. (spent the night in Film City)

Wednesday, Mar 24:
1.5 hours basketball
25 pullups/60 pushups
1 hour treadmill run - 7 miles

Tuesday, Mar 23:
off.

Monday, Mar 22:
P90X: Chest, Shoulders, Triceps & Ab Ripper X
Stationary Bike: 1 hour / 21.6 mi

Sunday, Mar 21:
75 pushups/50 crunches
7.5 miles (Bondsteel loop) 1:03

Saturday, Mar 20:
P90X: Legs & Back, Ab Ripper X

Friday, Mar 19:
off.

Thursday, Mar 18:
pullups, shoulder presses, pushups
39 min run treadmill - 5 miles

Wednesday, Mar 17:
Pullups & Dips
90 minute stationary bike - 33 miles

Tuesday, Mar 16:
P90X: Chest, Shoulders, Triceps, Ab Ripper X

Monday, Mar 15:
off.

Sunday, Mar 14:
125 pushups
52 pullups
easy 10 mile run - treadmill (1 hr, 27min)

Saturday, Mar 13:
P90X: legs & back, Ab Ripper X

Friday, Mar 12:
off. (sigh)

Thursday, Mar 11:
3.7 mi run Bondsteel loop

Wednesday, Mar 10:
Chest, Shoulders, Triceps (weights), Ab Ripper X

Tuesday, Mar 9:
36 pullups
40 dips
30 min treadmill run - 4 miles

Monday, Mar 8:
off.

Sunday, Mar 7:
off. (took my annual NVG checkride - took precedence)

Saturday, Mar 6:
51 pullups, pushups, dips
1 hour stationary bike (21 miles)

Friday, Mar 5:
P90X: legs & back, Ab Ripper X

Thursday, Mar 4:
off.

Wednesday, Mar 3:
44 pullups
1 hour stationary bike (20 miles)

Tuesday, Mar 2:
Off.

Monday, Mar 1:
18 pullups
1 hour treadmill (7 miles) -morning
P90X: Chest, Shoulders, Triceps & Ab Ripper X - evening

Sunday, Feb 28:
25 minutes chest/triceps
45 minutes elliptical (hill workout, setting 11)

Saturday, Feb 27:
20 min. Pushups/Situps
30 min. stationary bike

Friday, Feb 26:
P90X: legs & back, Ab Ripper X

Thursday, Feb 25:
off.

Wednesday, Feb 24:
500 Jump Ropes
50 pushups
45 minutes - back & biceps  (at gym)
10 minutes - abs (at gym)
47 minute outside run - 6.5 miles-ish.

Tuesday, Feb 23:
12 pullups
45 minute elliptical, hill workout, level 11.

Monday, Feb 22:
P90X - Chest, Shoulders, Triceps & Ab Ripper X

Sunday, Feb 21:
33 pullups, 40 shoulder presses, 30 dips,
20 minute medium-paced run
25 min. elliptical machine

Saturday, Feb 20:
P90X: Legs & Back, Ab Ripper X

Friday, Feb 19:
30 pullups, 30 dips
1 hour stationary bike (20 miles)

Thursday, Feb 18:
off.

Wednesday, Feb 17:
30 pullups, 50 dips
1 hour treadmill run, 7.7 miles