Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 68FLow 50F
  • Temp: 48F
  • Hum: 100%
  • W: 7mph SE
SATURDAY
Sunny
High 64F
Low 40F
SUNDAY
Cloudy
High 64F
Low 48F
MONDAY
Patchy rain nearby
High 64F
Low 45F
TUESDAY
Light rain
High 47F
Low 37F

Saturday - October 20

Bike
  • 2h 32m 52s
  • 35.92 miles
  • 14.10 Mi/hr

Home to Elm Creek
What a BEAUTIFUL fall day to be riding. I hope that this is not the last comfortable outdoor ride of the year...
Calories = 2070
Top Speed = 32.6 mph

I am finally feeling human again... a little too much of everything on Wednesday night threw me for a loop for a couple of days.
I will say that I felt incredibly comfortable during today's ride, which was a good indicator that all of the "toxins" were out of, or soon to be leaving, my body. It has been a good 10 years since I was that stupid... let's hope that I never let loose like that, again!

  • Calories: 1830 From fat:420.48 (46.72g, 22.98%), From Carbs:1140.13 (285.02g, 62.3%), Protein:269.38 (67.34g, 14.72%)

Friday - October 19

Thursday - October 18

I get to fly home this afternoon! I look forward to picking up my dog tonight (lots of puppy kisses) and then working out in my local gym tomorrow night.

Wednesday - October 17

Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Prone Planks
    1
    3
    3
    0
    0

30 seconds each. It is amazing how much stronger and steadier I feel, as compared to when I first started working on planks

Sport
  • Elliptical Training
  • 40m

Intervals
HR(ave)=146
HR(max)=176

Hotel fitness center, again.  I look forward to being back in my home gym on Friday night.

Tuesday - October 16

Bike
  • 30m
  • -----
  • -----

5:30 AM
Recumbent bike at hotel.
Today's lesson is that I learned that the recumbent does a great job of targeting my glutes and hamstrings... just the muscles that I really need to work to improve my freestyle kick... kizmet, or what?

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    60
    60
    0
    0
  • ABS - Crunches, Knee Up
    1
    40
    40
    0
    0

Crunches performed with eccentric contractions... by the end of the set, I could really feel the crunches in my obliques

Monday - October 15

Strength
  • 02m

Eccentric method:
Down - 2 counts
Hold - 2 counts
Up - 4 counts

Sport
  • Elliptical Training
  • 30m

5:35 AM
Hotel gym elliptical

Sunday - October 14

Bike
  • 30m
  • 7.50 miles
  • 15.00 Mi/hr

7:15 AM
Exercise bike in the hotel fitness center.
Today's plan called for a 30 minute Z1/Z2 bike ride, so for one of the first times since I started the training plan... I actually followed the plan to the "t".

Swim
  • 40m
  • -----
  • -----

3:30 PM
Played in the hotel swimming pool. The pool is kidney-shaped, and I needed to remove the little rope divider between the shallow and deep ends.
However, did nothing but freestyle and freestyle drills... In other words, I just said no to the breast stroke! First time in YEARS!
I came up with a "wicked" water treading drill that does the "sculling" with the arms, as recommended by my swimming instructor, and also allows me to practice my freestyle kick, rather than doing the usual water-treading kick.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Jackknife
    1
    60
    60
    0
    0

Normal crunches I used "eccentric" resistance:
Up 2 counts
Hold 2 counts
Down 4 counts

  • Calories: 2093 From fat:878.44 (101.88g, 41.97%), From Carbs:789.74 (206.09g, 37.73%), Protein:424.82 (110.86g, 20.3%)

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