Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Light sleet High 61FLow 43F
  • Temp: 61F
  • Hum: 88%
  • W: 4mph N
FRIDAY
Cloudy
High 46F
Low 33F
SATURDAY
Partly Cloudy
High 45F
Low 34F
SUNDAY
Partly Cloudy
High 53F
Low 35F
MONDAY
Partly Cloudy
High 54F
Low 37F

Tuesday - November 27

Sport
  • Walking
  • 1h 10m

Lots of walking, today

In Windsor, Ontario, Canada today.

Happiness is...

  • Meeting with wonderful people from our local sales office, and loving their enthusiasm for what they do, and for our company
  • Giving a great presentation to the local ASHRAE chapter, and having a very receptive audience (prayers of thanks sent out to the universe)
  • Last biz travel for the year

Monday - November 26

Working from home today, revising, polishing, and rehearsing the presentation that I will be giving at a dinner tomorrow night. It has been a while since I have given the preso, and the Standard has been updated slightly.

Tomorrow AM I will be at the airport bright and early with a multi-hop flight (to save the company money) to travel from MPLS to Detroit... then across the border into Canada. Then, I repeat the journey on Wednesday.

Tonight I will be going to TEAM to get my booty kicked... note to self... don't eat for at least two hours before the session... no nausea allowed! Then I need to come home and pack for tomorrow's trip.

Happiness is...

  • A beautiful, sunny day
  • Getting a "bump" to first class for one leg of tomorrow's journey

  • Calories: 1030 From fat:357.37 (43.39g, 34.7%), From Carbs:512.54 (140.01g, 49.76%), Protein:160.09 (43.73g, 15.54%)

Sunday - November 25

Run
  • 1h 30m
  • 5.00 miles
  • -----

Wunning
60 minutes with D at Lake Harriet.
30 minutes with Chelsea at the Dam.

Swim
  • 40m
  • 1600.00 meters
  • 02m 30s /100 meters

Relaxed swim, working on feeling the water.
Breathing every third stroke, "feeling" the water on my forearms rather than on my hands, body rotation, especially when breathing.
2/3 = Freestyle
1/3 = Breast stroke (fists)

Sport
  • Physical Therapy
  • 40m


* Lower leg work
* Foam Roller trigger points
* Chirunning leg / hip exercises

 

Happiness is...

  • The beginning of a new friendship
  • "Old" friends who know me well
  • Walking Chelsea at the Dam
  • Women's college hoops on TV - you go, girls!

  • Calories: 1796 From fat:549.03 (62.03g, 30.57%), From Carbs:973.59 (247.49g, 54.21%), Protein:273.37 (69.49g, 15.22%)

Saturday - November 24

Bike
  • 1h 16m
  • 20.00 miles
  • -----

3:00 PM
Bike Training Stand

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    3
    40
    40
    0
    0
  • ABS - Sit-Ups, Flat
    2
    20
    20
    0
    0
  • 3
    12
    12
    50
    50
  • BACK - One Arm Row
    3
    12
    12
    40
    40
  • BICEPS - Pulley Curls
    3
    10
    12
    15
    15
  • CHEST - Alternate DB Press
    3
    8
    10
    30
    30
  • CORE - Superman (FB)
    3
    12
    12
    0
    0
  • 3
    12
    12
    200
    200
  • LEGS - Hamstring Curls (Cable)
    3
    12
    12
    10
    10
  • 3
    12
    12
    0
    0
  • TRICEPS - Machine Extensions
    3
    8
    12
    15
    25

9:00 AM

Sport
  • Physical Therapy
  • 50m


6:45 AM
Gastrocnemius stretch
Calf Raises
Toe Taps
Stork Balance w/head rotation & tilt
Corner Stretches
Foam Roller

I don't know what got into me... I was awake at approximately 5:00 this morning. I lounged for just a little bit, but then hauled my fanny out of bed.

Forty-five minutes into my bike ride this afternoon, Chelsea was staring at me intently... I needed to hop off the bike, bundle up, and take her outside so that she could go potty and get some fresh air. Then I hopped on my bike for another half hour, and called it a day.

Happiness is...

  • Weight loss in spite of the holiday, and allowing myself to enjoy the meal
  • Eating at my new 'dining room' table
  • Grinding away on my bike trainer... gotta get lots of time-in-the-saddle

  • Calories: 1851 From fat:652.26 (74.62g, 35.24%), From Carbs:899.79 (231.6g, 48.61%), Protein:298.95 (76.95g, 16.15%)

Friday - November 23

Run
  • 1h 04m
  • -----
  • -----

TEAM - 6:00 PM

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    1
    0
    0
    0
    0

Push-ups
Leg lifts
Planks

Calories Expended w/Exercise = 500

Happiness is...

  • A wonderful Thanksgiving with family
  • Knowing that my sister is engaged to a wonderful man
  • Working out so hard I was just about ready to pass out / puke

Thursday - November 22

Wednesday - November 21

Bike
  • 1h 25m
  • -----
  • -----

8:20 AM - Bike Training Stand

I had my RMR retested today.

Calories Expended w/Exercise:
* Bike Trainer: 500

Happiness is:

  • Over the river and through the woods to Mother's house we go...
  • RMR: Carbo/Fat ratio went from 50/50 to 15/85 !!!

  • Calories: 682 From fat:266.62 (30.04g, 39.09%), From Carbs:262.07 (66.43g, 38.43%), Protein:153.31 (38.86g, 22.48%)

Yoganerd's Training Log


 November 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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals