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View albumTomorrow's Performance Depends on Today's Recovery
October 21
October 20
- 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%)
October 19
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.
October 17
- 02m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CORE - Prone Planks13300
30 seconds each. It is amazing how much stronger and steadier I feel, as compared to when I first started working on planks
- Elliptical Training
- 40m
Intervals
HR(ave)=146
HR(max)=176
October 16
- 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?
- 05m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1606000
- ABS - Crunches, Knee Up1404000
Crunches performed with eccentric contractions... by the end of the set, I could really feel the crunches in my obliques
October 15
- 02m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CHEST - Pushups1101000
Eccentric method:
Down - 2 counts
Hold - 2 counts
Up - 4 counts
- Elliptical Training
- 30m
5:35 AM
Hotel gym elliptical
My friends
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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.