Bike
  • 1h 20m 28s
  • 24.90 miles
  • 18.57 Mi/hr

Planning on a decent ride home of at least 24 miles. Just have to wait another 20 minutes or so for traffic to lighten up and will head out.

Well I forgot how early sunset is these days, plus some high clouds so had to change my route to avoid Pineda Causeway. Went from work to Melbo Beach, up A1A to Indian Harbour, over EGC, Pineapple, Parkway-Croton-Home. Perfect weather conditions, slight tailwind for half the ride.

Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Incline sit-ups
    1
    15
    15
    171
    171
  • BACK - Deadlifts
    1
    7
    7
    132
    132
  • BACK - Pullups - Wide Grip, Pronated
    1
    7
    7
    171
    171
  • BICEPS - DB Curls Alternating
    1
    10
    10
    30
    30
  • CHEST - Flat Bench Press
    1
    10
    10
    132
    132
  • TRICEPS - Rope pulldown
    1
    10
    10
    33
    33

BW on the pull-ups, Oly Barbell weights for the FBP, DL and Tri. Incline situps on Inversion table.

Sport
  • Inversion Table
  • 03m

Inversion table, 2min then incline situps, then 1 min

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 9
Sport
  • Chiropractic
  • 01m

Adjustment for lower back/hip alignment & neck

Run or Bike, Bike or Run, hmm what to do today!?!

Update, nothing done today.  Will run inot work tomorrow and bike home.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 8.75
Bike
  • 1h 08m
  • 20.75 miles
  • 18.31 Mi/hr

Helped the neighbor with a clogged sink this AM, then planned to ride the Harley into work since I left my car there last night. Well the Harley has a dead battery so I changed clothes and suited up for riding the S22 in via Pineda, STT, Indian Harbor, EGC, Magnolia, Apollo. Felt great to spin after last nights run.

Knee wounds are 50% healed, taking a long time on that deep stuff! It didn't dawn on my to take any pix of the road rash, gotta do that!

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8 Overall Workout: 3
Run
  • 56m 58s
  • 6.98 miles
  • 08m 10s /Mi

Evening run home planned in the nice cool dry air!

Decided to do some intervals on the way home for a change. Left work just before sunset and got to the middle school track with enough light still to do 2 laps around the track.
2.5m-21:35-8:36m/m, HR 141avg/152max
1/4m lap1 - 1:23, 158/173
1/4m lap2 - 1:22, 160/179
1.25m-10:26-8:21m/m, 146/153
1.0m - 7:17, 164/173
1.75m-14:55-8:31m/m, 149/155

http://www.gmap-pedometer.com/?r=485168

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Incline sit-ups
    2
    10
    12
    171
    171
  • BACK - Deadlifts
    1
    5
    5
    88
    88
  • BACK - Pullups - Wide Grip, Pronated
    1
    5
    5
    171
    171
  • CHEST - Flat Bench Press
    1
    10
    10
    132
    132

BW on the pull-ups, Oly Barbell weights for the FBP and DL. Incline situps on Inversion Table

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8 Overall Workout: 4
Was suppose to run but developed a bad headache after mowing the lawn that lasted all day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 7
Bike
  • 2h 25m
  • 41.20 miles
  • 17.05 Mi/hr

Nice ride with Lester & John. Met at my house and rode up to Cocoa Village then to Lake Washington then home.
The bike developed a tick sound down by the crank that occured when the left pedal is coming over the top and got progressively worst by the end of the ride. Will take it to the LBS on Monday.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8 Overall Workout: 4
Another day of doing nothing ;)  Going for a 30-50 mile ride tomorrow & LSR with my wife on Sunday.  Then the effort will be cranked up a notch or two in prep for the HIM.  I'm dumping the imported TP in favor of a custom plan that I am working on as I have some personal and business travel mixed in to work around in the next 5 weeks.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Hours slept: 8

Donto's Training Log


 October 2006 
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Time
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