Minneapolis,MN 
Today
Moderate snow High 27FLow 1F
  • Temp: 18F
  • Hum: 67%
  • W: 12mph NNW
THURSDAY
Partly Cloudy
High 11F
Low 6F
FRIDAY
Light snow
High 24F
Low 19F
SATURDAY
Fog
High 38F
Low 22F
SUNDAY
Overcast
High 21F
Low 5F

Scheduled rest day - whew!

My body is definitely in need of a rest day. Not that my limbs are "heavy", but based on the fact that I barely moved while sleeping last night, my body needs a break. So, tonight I will do my ankle PT, and then I will just be relaxing for the remainder of the night.

Happiness is...

  • Sipping a super-chocolately hot chocolate while lounging in the bathtub, reading my Triathlon magazine
  • A new, ergonomic, desk chair at work
  • Did I mention hot chocolate - with many "real" mini-marshmallows?

  • Calories: 2380 From fat:774.84 (85.71g, 32.56%), From Carbs:1139.88 (283.69g, 47.89%), Protein:465.28 (115.8g, 19.55%)
Run
  • 56m
  • 3.80 miles
  • -----

6:00 PM TEAM - Treadmill
Intervals

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    12
    12
    0
    0
  • BACK - Incline Row
    2
    12
    12
    0
    0
  • CORE - Back Extensions (FB)
    2
    6
    8
    0
    0
  • CORE - Superman (FB)
    2
    8
    8
    0
    0
  • SHOULDERS - Flys
    2
    8
    8
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    2
    8
    8
    0
    0

11:45 AM
Shoulder PT
(weights-reps to be added, later)
Push-ups = 30
Crunches = 200

Sport
  • Physical Therapy
  • 32m

5:00 AM
Ankle PT

Happiness is...

  • FINALLY getting to the grocery store
  • My Hammer Nutrition order arrived
  • Hearing the birds enjoy the unseasonably-warm weather.

  • Calories: 2088 From fat:583.98 (56.81g, 27.97%), From Carbs:813.63 (178.08g, 38.97%), Protein:690.4 (151.1g, 33.06%)
Bike
  • 2h 00m
  • 14.00 miles
  • -----

8:15 AM
Bike Trainer
Did not wear HRM because of my sore sternum from yesterday's activities.
Low Zone 2 workout, just concentrating on getting comfortable with long trainer rides.

Sport #1
  • Physical Therapy
  • 32m

6:15 AM
PT

7:30 AM
Yoga

Sport #2
  • Yoga
  • 30m

6:15 AM
PT

7:30 AM
Yoga

On tap for today:
PT-ankles, Yoga session, T.I.T.S.

Then, this afternoon, I am heading to see my friends B & R to hang out with them and the 2 dogs, 3 cats, and horse at their "ranch"... plenty of 4-legged lovin' to come.

My swimming stroke yesterday has resulted in great lat soreness today. This is very encouraging because I tried a couple of lengths of swimming with more intensity, as recommended by my tri coach. I can also feel the TEAM Boot Camp in my legs - the soreness feels great! If I wasn't really serious about training for triathlons for the upcoming season, I would sign up for the upcoming session. But, I need to work my plan, and be firm on my goals - boot camp can wait until the end of the 2008 season.

And, this is the first time that my Polar receiver has hurt my chest - I have apparently lost enough body fat that when "the girls" were super active during the "killers" during yesterday's session, the receiver kind of bruised my sternum - ouch!

Happiness is...

  • Lots of doggie and kittie snuggling
  • Seeing B & R
  • A great weekend of workouts - HooRah!

  • Calories: 984 From fat:150.9 (16.12g, 15.34%), From Carbs:552.56 (132.8g, 56.15%), Protein:280.54 (67.42g, 28.51%)
Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr

9:00 AM
Bike Trainer

Run
  • 55m
  • -----
  • -----

12:00 PM
TEAM Demo Day

Swim
  • 50m
  • 1600.00 meters
  • -----

1:15 PM

Sport
  • Physical Therapy
  • 30m

7:15 AM

I am not sure if my modified macronutrients are working for me from the standpoint of workouts. I had energy last night, but not explosive energy. There was no way that I could force my body to go up past AT. Now, is it difficult to get to AT - yup. Can I typically get there - yup. Last night, I could not push myself and harder than I was.

So, I did a bit of carb-loading when I returned home last night - good brown rice, along with my post-workout protein and phytonutrient powder smoothie.

My neck is still tight, even though the chiro did some work on it for me yesterday. I think it is a combination of sleeping differently and the upper body PT. Tonight I am going to switch around my pillows to see if that will help things.

As soon as I get off the computer (this has become too much of a habit), I will be doing my PT, then heading out for a swim.

Later today will be some long awaited attention on my T.I.T.S.

Note to self: almond milk does NOT agree with my digestive system.

Happiness is...

  • Doing my own jumbled-up sprint triathlon, today
  • Holy smokes, I did a lot of training today - and I feel great!!!

  • Calories: 2248 From fat:404.67 (45.6g, 18%), From Carbs:1232.16 (312.38g, 54.81%), Protein:611.17 (154.95g, 27.19%)
Bike
  • 30m
  • 8.00 miles
  • -----


6:00 TEAM
Spinning Cycle
Intervals up to AT. I had a bugger of a time hitting AT on the bike.

Run
  • 30m
  • -----
  • -----


6:30 PM

Grrr. So, getting up at my previous 4:30 is not quite working this week - ugh. So, I was a slug and slept in for an extra half hour.

I have chiro-pt this morning, breakfast with a dear friend - which means I will be later into work and will miss my lunch workout. TEAM tonight, however.

---------
Breakfast was a blast.  C is just a bundle of high-achieving, optimistic, adventurous energy, it was fun to let her talk for oh, say, the first 30 minutes that we were together.  She finishes her MBA from U of Chicago this spring, and has an incredible job for a great firm, down in Houston.  So, there will be trips to Houston in my future.

Happiness is...

  • The smile on B's face when Chelsea and I gave her the photo sweatshirt
  • Seeing C
  • The chiro is getting kinesio tape for my ankle! 

  • Calories: 1554 From fat:520.28 (58.91g, 33.48%), From Carbs:505.56 (128.79g, 32.53%), Protein:528.16 (134.55g, 33.99%)

Sorry for not getting back to people on inspires today... I will be catching up with everyone (and with my neglected T.I.T.S.) over the weekend!

Today is a planned rest day for me - whew.
I am a little slow out of bed this morning - muscles and body are just a wee bit fatigued after yesterday's great workouts at the gym.
I still need to do PT for my ankle, but that will come later in the day.

Tonight I will be meeting with the USAT coach. I have already sent her info. about the last four months of workouts that I have completed, as well as my totals for 2007. I also sent her my long-term and short-term goals. I look forward to having her critique everything (cringe), and give me suggestions on how and where I can improve... and prioritization.

Happiness is...

  • My friend, C, is in town on a surprise visit - haven't seen her in 1 1/2 years - we are having breakfast tomorrow, and LOTS of talking!!! So exciting to see a good friend!!!
  • Coaching session #1 with Lauren!! She is going to be a great coach. Woo Hoo! This is going to be fun - but also a commitment to myself and my dreams
  • The sweatshirt arrived for Chelsea's dog sitter - with a beautiful photo of Chels on the front. I cannot wait to give it to B in the morning!

  • Calories: 1581 From fat:481.87 (50.7g, 30.48%), From Carbs:308.89 (73.13g, 19.54%), Protein:790.24 (187.08g, 49.98%)
Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    15
    15
    20
    20
  • BACK - Incline Row
    2
    10
    12
    30
    30
  • CORE - Back Extensions (FB)
    2
    8
    8
    0
    0
  • CORE - Superman (FB)
    2
    10
    10
    0
    0
  • SHOULDERS - Flys
    2
    8
    12
    10
    15
  • SHOULDERS - Rotator Cuff - REAR
    2
    10
    10
    5
    5

12:00 PM
(need to enter wts/reps)
PT - Shoulders
Push-ups = 20
Crunches = 200

6:00 PM TEAM Weight Training
Awesome class tonight! I kicked butt with my burpees, and with my squats,
I lifted a total of 7120 pounds!:
16x220 and 15x240
Hoorah!

Today is the first day back at work since noon on 12/21. It actually feels great to be back in the office, and people are starting to filter in. It will probably be a relaxed couple of days as everyone gets reacquainted with what we do here on a daily basis!

Happiness is...

  • Seeing all of my co-workers
  • N will be back in town tomorrow - really tired, but back in town
  • Tonight's low will be above zero 

  • Calories: 2050 From fat:405.64 (43.86g, 19.79%), From Carbs:764.19 (185.93g, 37.28%), Protein:880.17 (214.15g, 42.94%)

Yoganerd's Training Log


 January 2008 
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Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals