Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Partly Cloudy High 82FLow 55F
  • Temp: 73F
  • Hum: 65%
  • W: 4mph NW
THURSDAY
Partly Cloudy
High 82F
Low 62F
FRIDAY
Patchy light drizzle
High 82F
Low 64F
SATURDAY
Sunny
High 87F
Low 59F
SUNDAY
Light rain shower
High 74F
Low 58F

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
  • LEGS - 2 Leg Squats
    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%)

Friday - October 5

Run
  • 1h 01m
  • 3.60 miles
  • 16m 56s /Mi

TEAM - 7:00 PM
Holy Cow! I don't know where I am getting the legs... but my speed is great. We alternated between steep inclines and then low inclines, keeping our HR in Z3, with one six minute trip up to AT-Z4 (I didn't quite get up there with HR):
Steep incline (3.0 MPH)
Low incline (5.0-5.5 MPH)

Sport
  • Yoga
  • 10m

Well, my eating settled down after lunch, today - thank heavens!

And, I wasn't able to do the back-to-back workouts because I was the last presenter in our customer visit, today, and the visit was already 45 minutes behind when I met with them, which made me 45 minutes late, so I missed the class - grrr.

==========
Uh oh, this is not turning out to be a very good food day, today. During the first half of the day, I have eaten my entire day's worth of calories. Okay... deep breath... I already have plans for tonight's workouts. I WILL stop the craziness right now, and work to keep my eating in check for the remainder of the day.

==========
My plan for tonight is rather aggressive for myself:
Spinning class followed by TEAM class. I want to really kick the weekend into high gear!!

  • Calories: 1985 From fat:538.72 (63.06g, 27.14%), From Carbs:1070.74 (282g, 53.94%), Protein:375.54 (98.9g, 18.92%)

Thursday - October 4

Run
  • 31m
  • 2.20 miles
  • 14m 05s /Mi

1:40 PM
Treadmill at gym.
I was actually able to run a good portion of the time doing a 12:30 mile.

Swim
  • 35m
  • -----
  • -----

7:45 PM
Swimming Lessons.
More work on arms - apparently I have mastered the mechanics of the arm movement (thank heavens).
Tonight we learned how to do flip turns. Remember to blow through the nose when doing an underwater somersault - I now have crystal clear sinus passages (ouch)! However, this might keep me from catching the office cold!
It will be fun to play with this in the pool during the week!

Miss Chelsea is doing a bit better this morning. I gave her a little bit of wet food and her pain meds this morning before taking her over to her pet sitter. I don't want her to dislodge the blood clot that has formed where they removed the tooth, so we are being very cautious about how much we feed her.
And, on Saturday I take her back to the vet to get an antibiotics shot. At that time I want to talk with the vet about a couple of strategies to keep this from happening again. I have tried to "brush" her teeth in the past, to no avail. However, once her gum heals up, I will try again. In the mean time, there is also a method that has been used where you give them a round of antibiotics for one week out of every one to two months. This is supposed to kill any bacteria before it has a chance to spread.

Thanks to everyone for the well-wishes.

Today will be elliptical or treadmill over lunch, and then swimming lessons tonight.

  • Calories: 2060 From fat:612.58 (72.92g, 29.74%), From Carbs:948.55 (254.04g, 46.05%), Protein:498.87 (133.61g, 24.22%)

Wednesday - October 3

My poor dog needed to have a molar extracted, and she is still incredibly groggy from the anesthesia, so no going to the gym tonight.  There is no way that I can leave her alone by herself.  She is on the couch, snuggled up in a fleece blanket, with her tongue hanging out... very pathetic and I feel so badly for her.

  • Calories: 1829 From fat:489.75 (49.56g, 26.78%), From Carbs:901.29 (205.21g, 49.28%), Protein:437.96 (99.72g, 23.95%)

Tuesday - October 2

Strength
  • 35m

  • 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
    6
    8
    15
    15
  • BICEPS - DB Curls Alternating
    3
    12
    15
    10
    10
  • CHEST - Flat Dumbell Press
    3
    10
    15
    15
    15
  • CHEST - Flies - Flat
    3
    10
    12
    8
    8
  • LEGS - 2 Leg Squats
    3
    12
    12
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    30
    30
  • SHOULDERS - Arnold Press
    3
    10
    10
    8
    8
  • SHOULDERS - Rear Deck Flys
    3
    6
    8
    5
    5
  • TRICEPS - DB Overhead Extension
    3
    8
    10
    15
    15

I woke up at my normal time, and was incredibly tired... so I e-mailed my boss and then headed to bed and slept until 10 - an incredibly late time. I am now up for a bit, and then may be crawling back to bed sooner rather than later. I don't know if I have caught the crud from the multitude of people in MN who seem to have it, or if my body is just telling me it needs a break. It has been forever since I have felt this tired. Sleepy, your are getting very, very sleepy.

My other challenge of the day is that my dog, Chelsea, (avatar) is scheduled to have her teeth cleaned tomorrow. The vet gave me oral antibiotics for her - two pills, twice a day, five days before, and five days after. Now, most dogs, if you wrap up the pills in something like cheese, or peanut butter, would inhale the treat. Not Chelsea. She can go for a full day without eating. So, she has had maybe five pills, total. So, I tried to pry her jaws open (notice the Pekingese do not have very long snouts...)... well, my normally very tranquil and charming dog did her darndest to bite me. She ended up with the pill stuck to her paw, which I had to then pry out of the fur... So, I called the vet to see if I can have them give her an antibiotics shot... I am waiting to hear back from them, and to see how that affects the timing of her teeth cleaning procedure... it's a darn good thing that I never reproduced.

  • Calories: 1747 From fat:412.39 (41.82g, 23.61%), From Carbs:1038.19 (236.89g, 59.43%), Protein:296.41 (67.63g, 16.97%)

Monday - October 1

Run
  • 1h 02m
  • 3.30 miles
  • 18m 47s /Mi

7:00 PM TEAM
Alternating steep incline walk with low incline run. During the last "push" I even managed 6 mph for an entire minute - LOL

Swim
  • 30m
  • 900.00 meters
  • 03m 20s /100 meters

1/8 mile Brst Stroke - warmup
10 minutes freestyle drills
1/8 mile Brst Stroke - cooldown
My form is definitely getting better on the freestyle, and I only suck wind once every lap, rather than once every length!

Sport
  • Yoga
  • 15m
My big goal for this week is to do everything as planned because my weight will begin with the #1 no later than Friday morning.  Period.

  • Calories: 1951 From fat:468.48 (54.65g, 24.01%), From Carbs:1045.15 (274.34g, 53.57%), Protein:437.37 (114.8g, 22.42%)

Sunday - September 30

I was all set to head off to spinning class this morning when I looked back at my training log and realized that the past seven days have been really solid, and that I owe my body a day off.  So, if I do anything today, it will be a nice walk in the park with my dog.

  • Calories: 1795 From fat:424.66 (49.55g, 23.66%), From Carbs:940.25 (246.83g, 52.38%), Protein:430.09 (112.9g, 23.96%)

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

  • March's totals
  • February's totals
  • 2014 totals
  • 2013 totals