Exercise

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Walking
Sportline pedometer - 3.55 miles (estimate)

Aquatic
swim to lifeguard station 2 back to station 1. 2 laps.
22+ minutes. 1 can Coke reward.
0.50 mile (estimate)

Running
31+ minutes. 1 can Coke reward.
3.10 miles (estimate)

24 Hour Fitness - Shoulders & Triceps
Bike
hill program, 34+ minutes, level 10 (level 1 end)
174 calories burned > 149 calories for 1 can Coke reward
12.70 miles. triathlon complete.

Shoulders
plates - rear delts

• 10/90
• 10/140
• 10/160 = 130 avg

dumbbell see-saw press

• 10/15 3x

modular chin ups

• 10/59 2x
• 7/69
• 3/69 = 7/62 avg

upright barbell row

• 10/40 3x

standing 1 arm dumbell press - hammer grip

• 10/15
• 10/20 2x = 18 avg

Triceps
pushdown - rope attachment

• 10/35 3x

pushdown - vbar attachment

• 10/55 avg (45, 55, 65)

standing 1 arm dumbbell extension

• 10/15
• 9/20 2x = 9/18 avg

skull crusher

• 10/40 3x

Spartakiad 6 - Chicago (10/158)

• 15 yoga/pilates sessions: 0 = 15
• 20 lbs weight gain: -1 = 21
• 25 biathlons: 4 = 21
• 25 triathlons: 2 = 23
• 25 quadrathlons: 1 = 24
• 252 miles running: 23.20 = 228.80
• 840 miles walking: 44.24 = 795.76
• 2,520 chin ups: 90 = 2,430
• 2,520 push ups: 120 = 2,400

19.85 miles today. 1,569.96 miles to reach Chicago by 12.07.09