Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 85FLow 59F
  • Temp: 63F
  • Hum: 83%
  • W: 0mph N
FRIDAY
Sunny
High 86F
Low 58F
SATURDAY
Sunny
High 89F
Low 62F
SUNDAY
Sunny
High 85F
Low 63F
MONDAY
Sunny
High 82F
Low 64F

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
  • 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%)

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