Minneapolis,MN 
Today
Sunny High 40FLow 22F
  • Temp: 32F
  • Hum: 51%
  • W: 15mph NNW
SATURDAY
Sunny
High 45F
Low 29F
SUNDAY
Sunny
High 53F
Low 36F
MONDAY
Partly Cloudy
High 54F
Low 38F
TUESDAY
Partly Cloudy
High 46F
Low 31F
Bike
  • 40m
  • 10.00 miles
  • 15.00 Mi/hr

6:20 PM
Light Z2 workout
(RPE method)

Strength
  • 20m

  • EXERCISE

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

6:00 PM
Push-ups = 40
Crunches = 300

Went to the chiro today. My PB tendon issues are getting better. We worked on that, and then started to work on my chronically tight shoulders. Next week I will be doing a double session. The first will be "the usual": chiro and soft tissue work. The second session will be personal training to go through a set of exercises to work on my rotator cuffs, etc.


Just stepped on the scale... I FINALLY broke through my stagnation between 194-195! Hunh, makes me wonder if that didn't play into my total exhaustion, as well?

This is officially the lightest that I have been since probably 1994!


Ugh, utterly exhausted last night... Had LONG, productive, but still grueling customer visit yesterday. Everything went well, but very intense. That, coupled with my early morning rising made me desire my bed when I made it home.

So, pitifully, I ate and then crawled in to bed to read. Walked Chelsea at 7, and then the lights were out. I even slept in this morning since I have my Chiro appointment.

Happiness is...

  • Breaking a weight plateau from the past 13 years
  • Driving my neighbor home from the hospital after her outpatient surgery
  • An incredible customer visit with on of our federal sector customers.

Sport
  • Physical Therapy
  • 30m

4:50 AM
PT, plus foam roller

No lunchtime workout today because I am involved in a customer visit.
However, tonight will be TEAM - strength training. This is the third week for active training, but only the first session because I was traveling the other two Wednesdays. We'll see how sore I will be tomorrow!

Happiness is...

  • Co-workers who say, "Wow, have you been losing weight?"
  •  
  •  
  •  

  • Calories: 600 From fat:214.52 (25.17g, 35.75%), From Carbs:253.04 (66.81g, 42.17%), Protein:132.44 (34.97g, 22.07%)
Bike
  • 1h 30m
  • 20.00 miles
  • 13.33 Mi/hr

4:40 PM
Zone 2 ride

Swim
  • 30m
  • 1070.00 meters
  • 02m 48s /100 meters

11:45 AM
This was a "non-stop" swim.
Warmed up with the breast stroke, then started doing freestyle. When I grew tired, I would either go back to unilateral breathing for a length, or I would do the breast stroke. However, most of the swim was done freestyle.

Strength
  • 05m

  • EXERCISE

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

Push-ups = 20
Crunches = 150

Sport
  • Physical Therapy
  • 26m

5:00 AM
The usual...


We are expecting another 2-5" of snow today!!!

And, yes, Dee, if you are checking... my swim suit and goggles are at work with me... I will be doing a little swimmy, swimmy over lunch!

Happiness is...

  • Let it snow, let it snow, let it snow
  • Friends who call to make sure that I made it home okay
  • Smelling like a swimming pool

  • Calories: 1922 From fat:468.88 (54.09g, 24.4%), From Carbs:1053.08 (273.33g, 54.79%), Protein:400.05 (103.84g, 20.81%)
Run
  • 44m
  • 3.14 miles
  • 14m 01s /Mi

6:00 PM
TEAM
Intervals: Z3:Z2, a little AT work.

Strength
  • 15m

Variety of sadistic ab/core workout techniques... lots of oblique work
Push-ups: 20
Sit-ups, crunches: 150

Sport
  • Physical Therapy
  • 28m

5:00 AM
Physical Therapy
(still need to foam roll)


My shoulders are fairly sore after yesterday's weight lifting.

Happiness is...

  • Being able to run on the treadmill, with no consequences
  • Feeling as if I am getting more comfortable with aspects of the Chirunning technique
  • The young, enthusiastic trainers at the gym... they are just so darn cute as they coax us on
  • Learning new core exercises that emphasize not just strength, but stability and balance
  • Giving my Pearl Izumis (that don't work well for me) to the single mom in TEAM, and having them work great for her.

  • Calories: 1964 From fat:430.16 (48.71g, 21.9%), From Carbs:1167.07 (297.34g, 59.42%), Protein:366.77 (93.44g, 18.67%)
Bike
  • 1h 32m
  • 20.00 miles
  • 13.04 Mi/hr

12:00 PM
Bike Trainer
Z1/Z2 base building

Strength
  • 56m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    3
    18
    22
    0
    0
  • ABS - Crunches, Knee Up
    2
    25
    25
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    20
    20
    0
    0
  • 3
    9
    12
    60
    70
  • BACK - One Arm Row
    3
    10
    12
    50
    60
  • BICEPS - Pulley Curls
    3
    10
    12
    15
    15
  • CHEST - Alternate DB Press
    3
    9
    11
    30
    30
  • 2
    10
    10
    0
    0
  • 3
    10
    12
    200
    220
  • LEGS - Hamstring Curls (Cable)
    3
    12
    12
    15
    15
  • 3
    10
    10
    0
    0
  • LEGS - Walking Lunges
    1
    15
    15
    0
    0
  • TRICEPS - Machine Extensions
    3
    12
    12
    20
    25

10:15 AM
Lifting with K.

Sport
  • Physical Therapy
  • 35m

6:00 AM
Physical Therapy
Foam roller S&M

Today's plan:
Get together with K to lift weights at the gym.
Then, either bike trainer or swimming, depending on how the shoulders feel after the weights.

I have been a bit lax on logging my food... okay, a lot lax. I haven't been "overdoing it" with consumption, but simply grew a little lazy with being out of town for five of the past nine days.
Today, I go back to logging my intake.

Happiness is...

  • Watching Chelsea frolick in the deep snow when I took her for a walk this morning
  • Grocery shopping, with a great sale on frozen vegetables
  • Organic, decaf french roast with soy milk... mmm

  • Calories: 1832 From fat:470.36 (53.12g, 25.67%), From Carbs:927.34 (235.64g, 50.62%), Protein:434.3 (110.35g, 23.71%)
Run
  • 50m
  • 3.10 miles
  • -----

9:30 AM
Reindeer Run 5k
"Wunning"... okay, mostly a casual walk, with some running to stay warm. N's shin splints were pretty bad so we took it easy. My tendon felt surprisingly good.
The BEST part is that it was snowing HEAVILY during the run!!! Just like being a kid, again!

Strength
  • 10m

Push-ups = 20
Crunches = 100

Sport
  • Physical Therapy
  • 20m

6:00 AM
The usual...
Still need to use the foam roller later today.

 

Happiness is...

  • A winter snowstorm, today (fingers crossed that we get dumped on!)
  • Sore lats (not shoulders) from yesterday's swim = proper freestyle technique
  • Two weeks until my birthday - woo hoo!
  • Reindeer Run 5k (fun run) with friends!
  • Possibility of using my cross country skis tomorrow!

Run
  • 1h 16m
  • -----
  • -----

6:00 PM
TEAM Fitness

Swim
  • 25m
  • 1072.00 meters
  • 02m 20s /100 meters

11:30 AM
Lunch hour swim.
I actually managed to do the freestyle for 200m non-stop, a first!

Strength
  • 10m

  • EXERCISE

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

Push-ups
Sit-ups
Planks

Sport
  • Physical Therapy
  • 31m

4:45 AM
Decided that I need to make the habit of getting up earlier to make sure that PT becomes a daily habit.
* Chirunning stretches
* Dynamic ankle stretch
* Gastrocnemius stretch
* Toe raises
* Toe lifts
* Stork pose - active

Tomorrow is the Reindeer Run 5k. I will be walking the event, most likely, but it is SO much fun to do. Plus, they are forecasting our first real snow of the season, which will make the event even more beautiful.

TEAM for the December Swim Challenge... but I will miss the Twisnibbins!!!!

Avenging Angels

1stTimeTri

Bripod

D001 (Head Elf)

kaqphin

kns57

lisazapato

sgoehner

TexOma

Yoganerd

 

Yoganerd's Training Log


 December 2007 
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23 24 25 26 27 28 29
30 31     
 
Time
Distance
Time
  • September's totals
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