Workout Results 6/16

Well today I had an unexpected turn of events, but it ended up to be a good thing after all. This morning while getting my bike ready for my workout I somehow managed to loose the chain on my bike. I tried to fix it but I couldn't so I loaded it up in my car and headed off to my bike shop. They fixed the problem and while I was there they worked with me on my gears and aerobars on the trainer and they made some major changes to my bike. The seat was far too low and the handles need to be lowered as well. They also pushed my seat back and fixed my cadence computer. In addition to all of this I got clips and shoes put on which I am SUPER excited about! They take a bit of time to get used to, but I love them already. They are tri specific as opposed to standard biking shoes for road bikes. I went out tonight and started practicing getting in and out of the shoe and I managed to scuff up the back of one of the shoes already trying to get out of them while on the bike, my first training battle wound...better the shoe than me, right..LOL! I can tell this is going to take some practice before my next race, which is in 2 weeks!!

Here is a pic of my new shoes!



So I had a great time at the bike shop and I am forever grateful for their help and guidance. While they were working on my bike I headed out for a run but the heat proved to be too much for me. I ran 1.5 miles then called it quits as I started to feel sick. I then headed to the pool for my swim, and finally the gym for a quick but hard ST session.

It was not the day that I had planned but I worked hard and was able to get a few good workouts in, but more importantly I was able to spend some time learning more about my bike and I now have my clips and shoes! I hope each of you had a successful day and you reached all your goals!

Totals for the day
Time - 76 mins
Calories burned - 807

Daily goals -

1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. Stretch with foam roller - done
4. Stay within calorie range - done - 1,359 calories consumed
5. Ice my knee - done

Workout 1 - Run - 1.5 miles - 13:55 mins/ 9:18 mm
Total time - 19 mins - includes warm up and cool down
Calories burned - 190

Workout 2 - Swim - 1,100 yards/.63 mile
Time - 24 mins time including rest between sets and cool down
Calories burned - 280

21:22 mins - 1,100 yards

325 yds - 6:16 mins
325 yds - 6:27 mins
325 yds - 6:35 mins
125 yds cool down - 2:44 mins

Workout 3 - ST Upper body
Time - 33 mins
Calories burned - 336

Pushups -
Wide fly - 20 reps
Diamond - 20 reps
Close grip - 20 reps
Standard - 20 reps

ALternating Bicep curls - 2 sets of 16 reps with 30 lb DBs
Reverse fly on balance ball - 2 sets of 10 reps with 10 lb DBs
T to I position on balance ball - 2 sets of 8 reps with 7.5 lb DBs
Dip Machine - 2 sets of 8 reps at 105 lbs
Horizontal body chops - 2 sets of 10 reps on each side at 30 lbs
Lat pulldowns - 2 sets of 8 reps at 135 lbs
Seated rows - 2 sets of 8 reps at 135 lbs
One arm DB rows - 2 sets of 10 reps for each side with one 40 lb DB
Leaning lateral raises - 2 sets of 10 reps for each arm with one 10 lb DB