Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Light drizzle High 63FLow 52F
  • Temp: 52F
  • Hum: 100%
  • W: 13mph SE
THURSDAY
Sunny
High 69F
Low 47F
FRIDAY
Patchy light rain
High 48F
Low 33F
SATURDAY
Sunny
High 51F
Low 41F
SUNDAY
Patchy light drizzle
High 54F
Low 40F

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
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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