Monday - November 27

Phew, what a weekend with a few too many drinks on Sat night! 

Back into action with a new training plan, it's 20 weeks until the Tri-America long course season opener. 

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

Sunday - November 26

Saturday - November 25

Friday - November 24

Bike
  • 1h 40m
  • 27.90 miles
  • 16.74 Mi/hr

Ride with Cameron & John up to Cocoa Village, nice to ride with some buds again! Ride north was all against the 10-15 mph headwind, but made for quick riding on the way back!

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

Thursday - November 23

Run
  • 41m 36s
  • 3.10 miles
  • 13m 25s /Mi

Jogged/walked a 5k turkey trot with my son, his first 5k! We did 2min jog/1min walk for the first half then 2.5-4 min jog/1 min walk to the finish. My wife and daughter did it also in 53:10, great way to start the ultimate family day!

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

Wednesday - November 22

Run
  • 45m 12s
  • 5.60 miles
  • 08m 04s /Mi

(am 2.8M @ 23:58 (8:36), pm 2.8M @ 21:14 (7:38). Dropped the car off at the dealership for some maintenance work and ran back to the office. Had to wait until 10:30am for it to warm up some, phew, 55F and a stiff WNW headwind at 15 mph, tough run! Will run back this late afternoon to pick it up. This time it will be with the wind!
http://www.gmap-pedometer.com/?r=554536

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    20
    20
    0
    0
  • ABS - Crunches
    2
    40
    40
    0
    0
  • ABS - Incline sit-ups
    2
    10
    14
    0
    0
  • BACK - Bent-over DB row
    2
    10
    12
    40
    45
  • BACK - Deadlifts
    2
    8
    10
    132
    154
  • BACK - Pullups - Wide Grip, Pronated
    2
    8
    9
    171
    171
  • BICEPS - DB Curls
    2
    8
    12
    30
    40
  • CHEST - Flat Bench Press
    2
    8
    12
    132
    165
  • CORE - Elbow Bridge (FB)
    2
    10
    10
    45
    45
  • CORE - Side Planks
    2
    10
    12
    0
    0
  • SHOULDERS - Shrugs DB
    2
    12
    15
    45
    45
  • SHOULDERS - Side DB raise
    2
    10
    15
    15
    20
  • TRICEPS - Rope pulldown
    2
    8
    12
    38
    49

Sets:
IT-Incline situps *1
WGPU-DL-Crunches-Obliques *2
FBP-SDR-BO Rows-Side Planks *2
Tri-Bi-Shrugs-Elbow Bridge *2
IT-Incline situps *1

Sport #1
  • Inversion Table
  • 06m

2x3min sessions with Inverted (incline) situps on the end.

Stretching session before pm run.

Sport #2
  • Stretching
  • 10m

2x3min sessions with Inverted (incline) situps on the end.

Stretching session before pm run.

Was just planning a split run today but walked past the weight room here at work and it was calling my name...ended up with a full body workout and I feel great! 

Happy Thanksgiving!

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9.5

Tuesday - November 21

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

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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals