Thursday - November 16

Man following on from last nights workout, I'm whipped.  Wonder if it is normal to feel more tired on the 3rd-4th day/night than the previous days & nights, weird how fatigued I feel today.  Have a customer in the office today & tomorrow so going to be busy & tied up...

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9

Wednesday - November 15

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    1
    12
    12
    0
    0
  • BACK - Deadlifts
    1
    10
    10
    132
    132
  • BACK - Pullups - Wide Grip, Pronated
    1
    8
    8
    171
    171
  • BICEPS - DB Curls Alternating
    1
    12
    12
    30
    30
  • CHEST - Flat Bench Press
    1
    12
    12
    132
    132
  • SHOULDERS - Shrugs DB
    1
    12
    12
    45
    45
  • SHOULDERS - Side DB raise
    1
    15
    15
    15
    15
  • TRICEPS - Rope pulldown
    1
    10
    10
    38
    38

Thought I felt good before I started but found out quickly that the strength/endurance is not all there so just did one set.

Sport #1
  • Chiropractic
  • 01m

Chiro AM post HIM adjustment, C7-T1 & Sacrum (hips) out of wack.

IT 2 minutes followed by inverted situps

Sport #2
  • Inversion Table
  • 02m

Chiro AM post HIM adjustment, C7-T1 & Sacrum (hips) out of wack.

IT 2 minutes followed by inverted situps

I'm ready to lift weights, swim, bike or run!  Leg sorness is almost all gone and now need to develop the off-season training plan.

Race Pix are up, http://tinyurl.com/yjpfcx

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

Tuesday - November 14

Race Report is up  http://tinyurl.com/y4rmc6

Did the hot tub last night then jumped into the 70F pool, wow was that cold but yet totally refreshing! Thighs were really tight and sore so I rubbed them down and did some simple stretching.  Upper back/shoulder/ neck area was getting sore too from the bike aero position.  Slept hard last night and feel better today, actually feel like exercising some but will wait until atleast tomorrow, figure I'll go for a swim. Need to hit the chiropractor as the hips are out of wack.  All in all I'm pretty amazed that this is all the soreness & fatigue that I'm experiencing, I thought it was going to be much worst than this, like the first massive squat workout you do and can't sit the next few days!  Something to be said about proper nutrition.

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8.5

Monday - November 13

Ah rest day 1 after the race.  Did not work just some R&R.  Took the dog for a 45 min walk in Wickham Park.  Thighs are getting sore as the day goes on and the fatigue level was about as low as I can remember.

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 1 Hours slept: 9

Sunday - November 12

Bike
  • 2h 55m 23s
  • 52.98 miles
  • 18.12 Mi/hr
Run
  • 2h 07m 50s
  • 13.10 miles
  • 09m 46s /Mi
Swim
  • 43m 10s
  • 2112.00 yards
  • 02m 02s /100 yards

Woohoo!  Miami Man Half Ironman is in the books, race report to follow...

  • Health data: Sleep: 3 Stress: 2 Hours slept: 6 Overall Workout: 5

Saturday - November 11

Friday - November 10

Swim
  • 11m
  • 500.00 yards
  • 02m 12s /100 yards

Easy 50 lap swim inthe backyard pool.

Got an earlier flight home yesterday and was in bed at 1 am.  Wife was also sick all week so I helped out today and cleaned the house some, did some laundry and went for a swim.

Hoping I can run into a couple of BT'ers at the Miami Man...

  • Health data: Sleep: 3 Hours slept: 8 Overall Workout: 3

Donto's Training Log


 November 2006 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals