Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 62FLow 51F
  • Temp: 45F
  • Hum: 93%
  • W: 9mph E
WEDNESDAY
Cloudy
High 66F
Low 52F
THURSDAY
Partly Cloudy
High 70F
Low 48F
FRIDAY
Partly Cloudy
High 48F
Low 35F
SATURDAY
Partly Cloudy
High 50F
Low 35F

Sunday - October 21

Swim
  • 36m 24s
  • 1200.00 meters
  • 03m 02s /100 meters

9:00 AM
50/50 of breast stroke and freestyle.
I did a number of freestyle drills, and then actually progressed into a couple hundred meters of real freestyle, sans swimming aids.
My HR still gets up pretty high while doing the FS, but recovery is usually pretty quick. And, I know that I just have to gut it out, like I used to with both biking and running, and the breast stroke. If I continue to put in the time, my HR will start to come down.

I have been contemplating driving to the other end of the Twin Cities to visit a local running shop to get a good running shoe fitting - the store has an excellent reputation, plus they have a treadmill in the store for you to take the shoes for a "spin".

So, I decided that I needed a "good" indulgence today, so the Peke and I hopped in the car and we headed to the south end of St. Paul. Talk about being a kid in a candy store... I did stay focused, and only bought a new pair of shoes. The sales guy was wonderfully helpful, and I ended up with a new pair of Nikes. Now, I have never been able to wear Nikes because they are so narrow in the front. According to "Trent", Nike has made a conscious effort to widen the toe box.

So... I have a new pair of Air Zoom Vomeros. OMG - they are like floating in clouds. Of course, I need to break them in, so I have been wearing them since I picked them up. :)

Tomorrow night I hope to put in 3.5 - 4 miles in TEAM.
Oh, and, a cool features is that they come with one of those iPod thingies. I have an iPod, but not a Nano... it looks as if Sharon will need to do a bit more shopping.

Hmmm, I need to have a good goal to achieve before indulging in the Nano... okay, when I hit 190, I will reward myself with the Nano.

  • Calories: 1917 From fat:620.78 (73.41g, 32.38%), From Carbs:877.15 (233.37g, 45.76%), Protein:419.07 (111.5g, 21.86%)

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

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