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View albumTomorrow's Performance Depends on Today's Recovery
October 11
October 10
- 1h 02m
- 3.70 miles
- 16m 45s /Mi
7:00 PM TEAM
Z3 - Hills (3.0 mph) and flats (4.5 mph)
Z4 - 2 minutes (6.0 mph)
Z5 - 2 minutes (6.8 mph)
This is a phenomenal advance for me... I haven't been able to run at a sub 10 m/m pace in more than 20 years... not bad for someone who will be 45 in a few months!
- Yoga
- 10m
My shoulders have been kind of achy these past few days because of my upper-body weight lifting and practicing the freestyle. So today, rather than swim over lunch, I am going to give my shoulders a rest so that they will be fresher for tomorrow.
Tonight will be TEAM Weight Loss at the gym. I was excited by the fact that I have signed up to start running, again, with the LTF Running Club. I don't believe that I will start running with them until the beginning of November because I want to continue to build up mileage the more gentle way - on the treadmill, before I hit the hard asphalt/concrete with the club.
- Calories: 2011 From fat:617.32 (70.92g, 30.7%), From Carbs:941.35 (243.33g, 46.81%), Protein:452.34 (116.92g, 22.49%)
October 9
- 1h 30m
- 18.00 miles
- 12.00 Mi/hr
5:30 PM
Bike on Training stand... thank goodness for Star Trek Voyager and CSI...
- Calories: 2013 From fat:758.77 (88.67g, 37.69%), From Carbs:830.49 (218.35g, 41.26%), Protein:423.74 (111.41g, 21.05%)
October 8
- 59m
- 3.60 miles
- 16m 23s /Mi
TEAM
- 22m
- 800.00 meters
- 02m 45s /100 meters
Breast stroke warmup and cooldown.
Freestyle arms with flippers, and then became brave and got rid of the fins. Was even able to practice bilateral breathing.
And, I am getting the hang of the flip turns - no pool water was snorted this time around
- Yoga
- 15m
- Calories: 2258 From fat:588.23 (69.73g, 26.05%), From Carbs:1148.73 (306.4g, 50.87%), Protein:521.04 (138.98g, 23.08%)
October 7
- 1h 05m
- 17.00 miles
- 15.69 Mi/hr
Cycle 60 Class:
Anaerobic Threshold intervals - very intense, and INCREDIBLY satisfying!
The instructor, Kelly, is wonderful. Really down to earth, good tunes, and just the right amount of talking.
We talked triathlons afterwards. She does a number of them each season, and said she just completed her first off-road duathlon - that really rocks!
So... I will definitely be back to her class.
And... one of the songs was the extended version of "born to be alive". Now, that was a theme song for me back in the late '70s when its release on the charts coincided with a milestone in my teenage life. Took me WAY, WAY back, and put a huge smile on my face!
Okay, FINALLY broke through the 200# barrier today - HOORAY!
I haven't seen this number in 3 1/2 years.
Now, the 200# is doubly significant for me because it means that I am allowing myself to wear a triathlon t-shirt from a triathlon I couldn't compete in. Summer 2006 I signed up to do an Olympic triathlon at the end of the season. Unfortunately, two months prior to the competition was when I learned that I had torn the peroneus brevis tendon in my left foot... which resulted in more than a year of not running, and time in a walking cast.
Having forked over the cash, I decided to go to the "Turtleman's" expo, and in addition to picking up the goody bag with hammer gel, etc., I also picked up the t-shirt. Now, I know it is taboo to wear a shirt for an event in which you do not compete. I promised myself (I weighed >224 at the time) that I would not wear the shirt until I completed a different endurance event... I had to hit 200 pounds before I could wear the shirt.
So, kid you not, the shirt has been "displayed" in my closet for 14 months. Today I will be wearing it to spinning class.
- Calories: 1919 From fat:319.33 (33.33g, 16.64%), From Carbs:1181 (277.38g, 61.54%), Protein:418.67 (98.33g, 21.82%)
October 6
- 1h 00m
- 13.00 miles
- 13.00 Mi/hr
Training stand because of very heavy rain.
Goal was to stay in low Z2 after last night's aggressive run.
- 36m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches3202000
- ABS - Crunches, Jackknife2202000
- BICEPS - DB Concentration3881515
- BICEPS - DB Curls Alternating3681515
- CHEST - Flat Dumbell Press313151515
- CHEST - Flies - Flat3121288
- LEGS - 2 Leg Squats3151500
- LEGS - Standing calf raises315153535
- SHOULDERS - Arnold Press3131388
- SHOULDERS - Rear Deck Flys36855
- TRICEPS - DB Overhead Extension310101515
Weigh-in today for the NY-NY challenge. I really thought I would break into the "1s" this week. However, I will not ignore the fact that I have lost weight this week, which is a good thing.
Today's WO plan:
* Lift weights
* Bike - it is pouring rain, so I will probably put my bike on the stand
- Calories: 1785 From fat:543.77 (63.47g, 30.46%), From Carbs:766.85 (201.39g, 42.96%), Protein:474.38 (124.58g, 26.58%)
October 5
- 1h 01m
- 3.60 miles
- 16m 56s /Mi
TEAM - 7:00 PM
Holy Cow! I don't know where I am getting the legs... but my speed is great. We alternated between steep inclines and then low inclines, keeping our HR in Z3, with one six minute trip up to AT-Z4 (I didn't quite get up there with HR):
Steep incline (3.0 MPH)
Low incline (5.0-5.5 MPH)
- Yoga
- 10m
Well, my eating settled down after lunch, today - thank heavens!
And, I wasn't able to do the back-to-back workouts because I was the last presenter in our customer visit, today, and the visit was already 45 minutes behind when I met with them, which made me 45 minutes late, so I missed the class - grrr.
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Uh oh, this is not turning out to be a very good food day, today. During the first half of the day, I have eaten my entire day's worth of calories. Okay... deep breath... I already have plans for tonight's workouts. I WILL stop the craziness right now, and work to keep my eating in check for the remainder of the day.
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My plan for tonight is rather aggressive for myself:
Spinning class followed by TEAM class. I want to really kick the weekend into high gear!!
- Calories: 1985 From fat:538.72 (63.06g, 27.14%), From Carbs:1070.74 (282g, 53.94%), Protein:375.54 (98.9g, 18.92%)
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Swimming Lessons.
Okay, have I mentioned how much I value my swimming lessons?
Well, I learned something new today. Whenever I try to swim freestyle, I totally suck wind. Tonight, our last drill involved the pull-buoy. Now, I have never used one of these in my life. So, arms-only, I was at the other end of the pool before the other gal in my class was even 1/3 of the way down the lane. Now, here's the "kicker"... when we do kicking drills, or actually swim freestyle, she is typically at the end of the lane, and I am only 1/2 way down.
So... my kick HURTS me... slows me WAY down.
My goal this week is to work on my kick, and the coach gave us a handful of kicking drills.