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January 10

Bike
  • 2h 41m 25s
  • 39.14 miles
  • 14.55 Mi/hr

2 loops of Usery Pass plus a little extra. Rode with Robin. Dean, Elliot and Dustin were out there somewhere. :) Hip started to hurt during the second loop, and it was starting to get late, so we bagged the third loop.

January 9

Swim
  • 23m
  • 1000.00 meters
  • 02m 18s /100 meters

Swim at LTF after massage. Had to do SOMETHING today since I skipped my long run due to hip issues. Dean surprised me in the pool; was fun to see him after the massage.

Strength
  • 10m

Hip exercises before ballooning.

January 8

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Hip Exercises
    1
    96
    96
    0
    0
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    170
    170
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Hip exercises -- 12 exercises, 5 to 15 reps depending on exercise, from Coach Jay Myrtle Hip Exercises video sent by Sally

Pretty much took the morning off. My right hip hurt so bad this morning that I popped three ibuprofen right away this morning. It does not hurt while biking or swimming, and only throbs a little during running, but it hurts a lot after I've been sitting for a while, and then when I try to stand up it's a sharper pain for a second or two.  So I took time this morning to go through a set of hip stretches and strengthening exercises that Sally sent to me. Only a couple were extremely painful. I can't believe that I haven't really even STARTED Ironman training and my hip is bothering me this bad. Sigh.

January 7

Bike
  • 1h 30m
  • -----
  • -----

Trainer time. Not even putting speed and distance because they are really silly. Spent some time in the aero position. Also wore heart rate monitor for first time in ages -- kept HR in the 130's. Will have to set new zones based on next week's lactic threshold test.

Run
  • 26m
  • -----
  • -----

Run after work with Stephanie. Hip really started to bother me during the run. I think I'm taking tomorrow off and just stretching.

Sport
  • Stretching
  • 20m

Stretching after ride, including runner's stretch, IT twist, toe touches, and lots more. Goal is to stretch every day, especially since my right hip is really bugging me and likely is just a tight IT band.

January 6

Bike
  • 15m
  • -----
  • -----

Bike fit with Camelback Coaching -- I now have Aerobars!

Swim
  • 1h 00m
  • 2150.00 meters
  • -----

Master's swim at Kiwanis
500 WU
6 x 75 drills
3 x 75 fast
150 active recovery
3 x 75 fast
100 active recovery
3 x 75 fast
75 active recovery
300 CD

January 5

Bike
  • 46m
  • 20.25 miles
  • 26.41 Mi/hr

Silly speed on the trainer. Sure wish I could post speeds like that on the road!

January 4

Swim
  • 1h 10m
  • 2700.00 meters
  • 02m 35s /100 meters

250 WU
200 drills
2250 swim in 100's ladder (1-2-3-4-5-4-3-2-1, but I didn't finish the set before time was up)

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Rotorkim's Training Log


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