tag:blogger.com,1999:blog-65285062078379672072024-02-20T16:11:20.799-08:00PhilPlasmaTrackerKeeping Track of Phil Plasma things.<br>If you want to leave a comment about anything below, leave it at the most recent post at <a href="http://ceremonialsoup.blogspot.com">Ceremonial Soup</a>.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comBlogger35125tag:blogger.com,1999:blog-6528506207837967207.post-64502280635579233902014-07-24T12:29:00.000-07:002014-07-24T12:29:09.564-07:00MAA Jacobs Ladder #1Used <a href="www.jacobsladderexercise.com/jacobs-ladder-cardio-machine">this</a> to climb:
<ul><li>1 minute of slow climb</li><li>1 minute of fastest possible climb</li><li>the above repeated six times</li><li>1 minute of slow climb to cool off</li></ul>
Climbed a total of 809 feet in 12 minutes.
Followed by rowing 1000m in about 4.5 minutes, then did again two sets of six pullups, prone and supine alternating.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-70445917376694619732014-07-22T12:26:00.000-07:002014-07-24T12:26:26.478-07:00MAA Run #13I lost out on mental toughness and slowed down, twice, during the run. It didn't help that I had gone out to lunch not two hours earlier and over ate. I still finished, however, in 26:52. Followed with two sets of six pull-ups, hands prone and supine alternating.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-84883831631562072692014-07-15T12:54:00.005-07:002014-07-15T12:54:32.091-07:00MAA Run #12It has been a while, but I managed to keep my mental toughness up. 5km in 25:11. Followed with 5+5 pull ups, first five with right hand prone and left hand supine, second five the reverse. Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-30518868519265548012014-01-07T12:54:00.002-08:002014-01-07T12:54:39.856-08:00MAA Stairmaster #1In preparation for the trip to Paris to climb the steps in the Eiffel tower, did some step training today.
The stepmaster counted about 16 steps per floor and reported back to me the number of floors I ascended (90) which yields about 1440 steps. At the end it reported I averaged 71 steps per minute and was climbing steps for 20:05. So that’s about 1430 steps.
Followed with 6+6 pull ups, first six with left hand prone and right hand supine, second six the reverse. Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-23378317689920457372014-01-02T13:30:00.000-08:002014-01-02T13:30:11.007-08:00MAA Run #11It has been a while, but I managed to keep my mental toughness up.
5km in 24:23. Followed with 5+5 pull ups, first five with left hand prone and right hand supine, second five the reverse.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-78240945955315446782013-08-05T12:09:00.002-07:002013-08-05T12:09:51.626-07:00MAA Run #105km in 23:44. Followed with 7+5 pull ups.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-25825424967542286582013-05-13T12:48:00.000-07:002013-05-13T12:48:01.210-07:00MAA Run #9Ran 5KM in 22:57. Started at 8.1MPH and got up to 8.5MPH by the 3km mark; at around 18 minutes slowed down to a walking pace for 20 seconds and then ramped back up to 8.2mph within a minute. I may start doing 6km in my training to be in better shape for running 5km for the triathlon.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-30894507427242772162013-04-22T12:40:00.000-07:002013-04-22T12:52:35.353-07:00MAA Run #85KM, 22:18, unofficial PB. Started at 8.1mph, at 0.5KM, up to 8.2, and continued upping by 0.1 every KM after that until 4.5 then upped by 0.1 each tenth to the end.
May consider running 6KM next time to over train for 5KM distance of the triathlon.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-43966724682301542322013-04-19T08:55:00.001-07:002013-04-19T08:56:04.061-07:00MAA Bike #6Cycled 18km in 36:51. Slowed down a few times to rest.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-89047292821321437522013-04-15T12:25:00.002-07:002013-04-15T12:26:15.981-07:00MAA Run #75KM in 22:43, unofficial PB. Started at 8mph, at every KM mark, increased by 0.1 mph.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-51330872743393436052013-04-12T09:21:00.000-07:002013-04-12T09:21:01.869-07:00MAA Bike #516KM in 30:35.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-43227810244787702022013-04-10T06:31:00.003-07:002013-04-10T06:31:44.397-07:00MAA Swim #7Swam in 6 groups of 7 lengths for 752 metres with short pauses, timed it at 18:22.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-44870556795193864062013-04-02T12:31:00.002-07:002013-04-02T12:31:43.711-07:00MAA Run #622:55, 5KM. Personal Best, unofficial.
Started at 7.8MPH and every three minutes throughout the run, incremented by 0.1MPH. Around the 17 minute mark needed a lot of mental toughness to keep the rate up and managed to do so.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-18479321173033901102013-03-28T13:40:00.000-07:002013-03-28T13:40:57.371-07:00MAA Swim #6Swam:<br />
6 lengths, pause<br />
6 lengths, pause<br />
6 lengths, pause<br />
6 lengths, pause<br />
6 lengths, pause<br />
12 lengths<br />
for a total of 752 metres.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-69605194963079507762013-03-25T12:22:00.000-07:002013-03-25T12:22:04.173-07:00MAA Run #55KM, 24:02. So close to sub 24!Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-52072114744674939682013-03-20T12:51:00.000-07:002013-03-20T12:51:39.782-07:00MAA Run #45KM, 24:30. Started at 6.8mph and quickly ramped up to 7.3, then gradually ramped up to 8.0 and in the last half km ramped up quickly to 8.5.
Next time start higher.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-47947228436103848162013-03-15T16:49:00.000-07:002013-03-18T05:50:33.547-07:00MAA Bike #4Cycled 15KM in 29:21. Slowed down a few times to rest.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-9362331805343555982013-03-14T13:27:00.001-07:002013-03-14T13:27:26.178-07:00MAA Swim #5Swam 6 sets of 6 lengths. That's 648 meters, which is only 102 meters short of the sprint triathlon distance. Took a break between each set, but felt pretty good at the end. Seven sets of 6 lengths will have me doing 752 meters, so I'm almost there.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-83818476735313189222013-03-08T11:59:00.001-08:002013-03-08T11:59:22.120-08:00MAA Bike #312KM in 21:59
Cycled at level 11 for the first two sevenths, level 12 for the next two sevenths, level 13 for the next two sevenths and level 12 for the last seventh.
Repeat a similar pattern over 14KM next time.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-89669345618643644672013-03-04T13:07:00.002-08:002013-03-04T13:07:38.075-08:00MAA Run #3As you can see, it has been a long time since last I ran. 5KM in 26:46. Will certainly try to do better next time.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-67762477998552572972012-10-24T13:08:00.001-07:002012-10-24T13:08:39.743-07:00MAA Swim #4Swam three sets of seven lengths front crawl. Started to try to do three strokes breath left, three strokes breath right and so on, really need to work on breathing right.
Swam the last seven lengths a mixture of various strokes.
28 lengths, 504 metres.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-82400521649352499032012-10-22T17:12:00.002-07:002012-10-22T17:12:22.915-07:00MAA Run #2Ran 5KM in 24:41.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-3690240877050476522012-10-17T17:11:00.000-07:002012-10-22T17:11:51.535-07:00Tampa RunRan on the treadmill in the hotel in Tampa, ran 3.2 miles in 25:42.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-37332042506311828492012-10-16T17:10:00.000-07:002012-10-22T17:11:08.261-07:00Tampa SwimThe pool is about the same length as the MAA, did two groups of six laps but then others jumped in, making it harder to do laps.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.comtag:blogger.com,1999:blog-6528506207837967207.post-27339161654101680892012-10-10T17:08:00.000-07:002012-10-10T17:08:26.016-07:00MAA Swim #3Swam 6 lengths, stopped for 40 seconds.<br />
Swam 7 lengths, stopped for 40 seconds.<br />
Swam 6 lengths, stopped for 40 seconds.<br />
Swam 7 lengths.<br />
<br />
468 meters.Phil Plasmahttp://www.blogger.com/profile/16062925429031957360noreply@blogger.com