Tuesday - November 21

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5

Monday - November 20

Run
  • 48m 28s
  • 5.65 miles
  • 08m 35s /Mi

Wasn't sure what to expect with my lower back issue but whenever I stand it is ok. Did some light strectching before starting and then ran easy at the start. It was 'only' 60F with a 10mph NW wind! Thankfully I started out running with the wind for 2.1 miles and after 2 miles the HR hit Z2 & I could feel my hands starting to warm up too! Running into the breeze after 3.2 miles was perfect. Felt the left hammy getting tight after about 4 miles and had to be careful with that leg. Think I figured out what my lower back issue is being caused by. Stretching beforehand I didn't feel it, so this is massage material!

Funny thing, I noticed that I wrote "short run" earlier today, can't believe that 5+ miles is now a "SHORT" run!!! Last year (Dec 20th)this run took me an ~hour and required effort to keep the HR down in Z2.

Sport
  • Stretching
  • 25m

PM full body stretching

Lower back is sore/stiff again today when sitting and bending over, not sure if it is due to sleeping weird or something else possible related to the HIM.  Was ok on Sat but started to stiffen up last night again when I was sitting, feels ok standing up.  Need to do the inversion table and some serious stretching today.

Planned on doing a short run later today...

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

Sunday - November 19

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

Saturday - November 18

Friday - November 17

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

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

Donto's Training Log


 November 2006 
SunMonTueWedThuFriSat
    1 2 3 4
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

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  • 2014 totals
  • 2013 totals