Training Recap 3/3 - 3/10

Good progress this week. Monday, March 3rd was a solid start. It was a strength workout with a good warm-up. Started with 20 min cycle and 10 min treadmill walk at 2.8 mph, followed by the mandarory stretching - hamstring, gluts, oblique, and quads. Then, it was onto the strength section, where I followed by standard sets and reps. Bench was 3 sets with hand held 30 lbs weights for 30 reps, with biceps of 3 x 20 reps x 30lbs in between each bench rep. hen I moved to full triceps, 3 sets x 40 lbs x 30 reps, and half tri-ceps with the same. Military press was 3 sets x 2, 20lbs weights x 15 reps. Incline bench at 3 sets of 25# hand weights for 20 reps finished off the workout.

Tuesday was too good of a surfing day to pass up. I met friends at the Huntington Beach Power Plant for two hours of 2 - 3 ft low rollers. Usually my surf days are rest days, but I managed to fit in a nice backpack workout in the evening. I carried a 40 lbs back pack 20 minutes on the treadmill at a 2.8 mph pace. This was the heaviest carry to date and with the pace, I averaged a 130 bpm heartrate during the exercise. The strain on my shoulders was the limiting factor. I load my pack with two 20# weights, which concentrates the load on the shoulders.

Wednesday found me sore from tuesday's carry. So, I lowered the intensity and only did a 20 min cycle and 20 min treadmill walk at 2.8 mph, no load.

Friday: After a rest day, which, coincided with the UCLA-Stanford game (UCLA won in overtime), I did a mix strength/aerobic workout. On the aerobic side, I cycled for 15 min and walked, unloaded, for 30 min at a 2.8 mph pace. For strength, I did the usual routine: bench, bicep, tri-cep, and military. I upped bench and bicep weights to 32.5 #, completing the sets without problem.

Saturday's workout represented some good progress when I successfully carried a 40# pack for 65 minutes at a 1.8 mph pace with an average heart rate of 100 bpm. I was pleased to see my heart rate under control.

Sunday & Monday: I'm combining these days because I surfed both days in the mornings. Sunday's surf was at Middle Tressles in San Clemente; Monday's was at Huntington Beach Powe plant. Unfortunately, Monday's surf session allowed this cold/flu thing to overtake me. Until now, I had successfully avoided all Winter illnessess. So, anticipate some rest days here.