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January 28

Run
  • 35m 36s
  • 3.63 miles
  • 09m 48s /Mi

easy run around the block. Kind of fun in the rain. Hip still hurts though. And I think my left side is compensating for the right hip because in the last mile of the run (and now, after the run), my right knee hurt.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Doesn't even seem right to log it. But my thought is to do the rest of the core work tonight before the swim...

Sport
  • Yoga
  • 20m

Yoga / stretching video with Dean waiting for the rain to calm down a little.

Didn't get to the swim -- really bad stomach pain in the afternoon and evening. Probably just something I ate.
 

January 27

Bike
  • 1h 05m 01s
  • 26.91 miles
  • 24.83 Mi/hr

Tempo trainer ride. Wanted to do it on the Fortius, but that didn't work out so I used the old trainer instead. Watched Obama's State of the Union address while on the trainer -- a painful experience on so many levels!

January 26

Run
  • 25m 03s
  • 2.28 miles
  • 10m 59s /Mi

Nice, easy run with Steph after work. Hip hurt a little, but not terrible. This is probably my IMSG pace anyway, or maybe just a smidge faster on the downhills. :)

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    330
    330
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core, hip exercises and stretching

Hooray for Tuesdays! They are not really rest days, but as I am only doing short 25-minute runs at level 1-2, and I do those after work with Steph, Tuesday morning is like a rest day! Still need to work on that hip -- it's still sore during the day. We'll see what tonight's run does to it. Hopefully it will behave.  

January 25

Swim
  • 1h 04m 22s
  • 2600.00 meters
  • 02m 28s /100 meters

Long sets at LTF. Did first 2100 unassisted; last 500 with pull buoy. Getting faster: only 2 x 100 above 2:40; best unassisted 100 was 2:29. Best assisted 100 was 2:11.

Sorry I have not been giving or returning many inspirees. Have been super busy at work and at home lately. Will try to give and return inspirees during lunchtime...

January 24

Bike
  • 3h 43m 10s
  • 54.60 miles
  • 14.68 Mi/hr

Ride around South Mountain, with one trip up Tower Road (not quite all the way to the towers - but the time spent in HR 4-5b was all San Juan/Tower Road time)

Great ride with Robin. Met some nice cyclists from Landis/LTF that we'll probably ride with again. Was wiped out for the rest of the day, though, so I think my water/salt intake was below par.

January 23

Run
  • 43m
  • 4.15 miles
  • 10m 21s /Mi

Short and slow "long" run on treadmill per plan. Bill's keeping my running at a minimum to allow my hip issue to heal. Seems to be working as I'm not in as much pain when running as before.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Incline Row
    2
    15
    15
    45
    45
  • BACK - Lateral pull-downs
    2
    15
    15
    60
    60
  • CHEST - Seated Bench Press - Machine
    2
    15
    15
    45
    45
  • LEGS - Leg Extensions
    2
    20
    20
    30
    30
  • LEGS - Lunges
    2
    30
    30
    0
    0
  • TRICEPS - Machine Extensions
    2
    15
    15
    30
    30

Strength training and stretching after run

January 22

Bike
  • 55m
  • -----
  • -----

Two separate rides on the Tacx Fortius trainer. First was 30-minute 8-mile ride with one huge climb. Second was 4 x 5' climbs in big ring gear at 50 rpm for endurance strength exercise per training plan.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    140
    140
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core, hip exercises and stretching

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Rotorkim's Training Log


 January 2010 
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17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 

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