Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Partly Cloudy High 58FLow 39F
  • Temp: 54F
  • Hum: 58%
  • W: 6mph N
TUESDAY
Sunny
High 57F
Low 39F
WEDNESDAY
Sunny
High 58F
Low 48F
THURSDAY
Cloudy
High 65F
Low 47F
FRIDAY
Sunny
High 66F
Low 49F

Friday - October 12

Bike
  • 1h 17m
  • 20.00 miles
  • 15.58 Mi/hr

5:15 PM
Warmup+Spinning Class

Run
  • 1h 00m
  • 3.60 miles
  • 16m 40s /Mi

7:00 PM
TEAM
The usual
Steep incline / lower speed
Less incline / higher speed

Sport
  • Yoga
  • 10m

I did a nice brick workout tonight: spinning class followed by TEAM
My HR monitor indicates that I burned over 1000 calories.
My body LOVED it!!!

=====
I am still marveling at the revelation that occurred during swimming lessons last night. Arms-only, pull-buoy, I was able to swim "freestyle" almost effortlessly. I naturally rotated my body with each stroke, arms strong and well positioned, bilateral breathing (not gasping for air), head in great position.
Sharon has a lot of kicking drills to do, but knowing that my arms and torso are doing the right thing was incredibly encouraging!

Tonight is TEAM. I am working from home today so... if I do feel totally pumped up as the day goes on, I may be doing the brick that I missed last week due to the customer visit.

  • Calories: 2611 From fat:638.78 (72.87g, 24.46%), From Carbs:1474.59 (378.5g, 56.48%), Protein:497.63 (127.73g, 19.06%)

Thursday - October 11

Swim
  • 30m
  • 600.00 meters
  • 05m /100 meters

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.

  • Calories: 2439 From fat:669.96 (73.41g, 27.47%), From Carbs:1243.1 (306.48g, 50.97%), Protein:525.95 (129.67g, 21.56%)

Wednesday - October 10

Run
  • 1h 02m
  • 3.70 miles
  • 16m 46s /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!

Sport
  • 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%)

Tuesday - October 9

Bike
  • 1h 30m
  • 18.00 miles
  • 12.00 Mi/hr

5:30 PM
Bike on Training stand... thank goodness for Star Trek Voyager and CSI...

Legs are very heavy this morning, but that would make sense considering the workouts that I have been doing. Today's plan is Z1/Z2 on my bike, on my training stand - a little active recovery work.

  • 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%)

Monday - October 8

Run
  • 59m
  • 3.60 miles
  • 16m 23s /Mi

TEAM

Swim
  • 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

Sport
  • 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%)

Sunday - October 7

Bike
  • 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%)

Saturday - October 6

Bike
  • 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.

Strength
  • 36m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    20
    20
    0
    0
  • ABS - Crunches, Jackknife
    2
    20
    20
    0
    0
  • BICEPS - DB Concentration
    3
    8
    8
    15
    15
  • BICEPS - DB Curls Alternating
    3
    6
    8
    15
    15
  • CHEST - Flat Dumbell Press
    3
    13
    15
    15
    15
  • CHEST - Flies - Flat
    3
    12
    12
    8
    8
  • 3
    15
    15
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    35
    35
  • SHOULDERS - Arnold Press
    3
    13
    13
    8
    8
  • SHOULDERS - Rear Deck Flys
    3
    6
    8
    5
    5
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    15
    15

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%)

Yoganerd's Training Log


 October 2007 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals