Swim
  • 24m 12s
  • 1000.00 yards
  • 02m 25s /100 yards

Y pool during son's swim practice:
3x100 WU
200
500 Pull Buoy
2*25 kick

Ugh, night drinking with neighbors!  Took my son to swim practice and did some swimming of my own.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3
Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    40
    50
    0
    0
  • ABS - Incline sit-ups
    2
    12
    12
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    45
    45
    0
    0
  • CORE - Side Planks
    2
    15
    15
    0
    0

Sets:
Inversion Table & ISU

Crunches-EB-SP

Sport
  • Inversion Table
  • 06m

3 min session, then inverted situps, then other core exersices, repeat.

Worked the core today during lunch.  Hung on the inversion table and it helped my lower back/right hip tremendously.

Lower back / right hip is very sore today, must have slept weird last night. Fatigue level feels normal today, wokeup naturally with only 7.5 hrs sleep.  Ready to rock!  Hmmm found a 5k/10k Turkey trot on T-day only 4 miles from my house and only cost $5 or $20 is you want the T-shirt...

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.5
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
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

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
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

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  
 
Time
Distance
Time
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