Swim
  • 29m 26s
  • 1050.00 yards
  • 02m 48s /100 yards

Y pool swim, tried to keep the rest periods to a minimum:
6*50 WU
5*100
200
2*25 CD
Swim total 22:32

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 7
Bike
  • 52m
  • -----
  • -----

MTB, hard trail riding at WP with freinds.

Run
  • 45m 10s
  • 5.10 miles
  • 08m 52s /Mi

Negative splits. Slow start at 9:00 pace with hard finish, last mile at 7:20.

Family day at Wickham Park with friends.  Rode the trails and ran home, did not get a chance to swim :(

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

  • Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 3 Hours slept: 8
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    20
    20
    0
    0
  • ABS - Crunches
    1
    40
    40
    0
    0
  • BACK - Bent-over DB row
    1
    12
    12
    45
    45
  • BACK - Deadlifts
    1
    10
    10
    132
    132
  • BACK - Pullups - Wide Grip, Pronated
    1
    10
    10
    171
    171
  • BICEPS - DB Curls
    1
    10
    10
    40
    40
  • CHEST - Flat Bench Press
    1
    12
    12
    132
    132
  • CORE - Side Planks
    1
    12
    12
    0
    0
  • SHOULDERS - Shrugs DB
    1
    12
    12
    45
    45
  • SHOULDERS - Side DB raise
    1
    12
    12
    20
    20
  • TRICEPS - Rope pulldown
    1
    12
    12
    49
    49
ack...work...

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5
ack...work...

  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Bike
  • 49m 55s
  • 11.00 miles
  • 13.22 Mi/hr

[tongue hanging out] Holy crap, I forgot how hard it is to ride the MTB with the knobby tires on, and to boot with a stiff ESE side/headwind! Rode to the Y then to work after the swim WO.

Swim
  • 36m 44s
  • 1200.00 yards
  • 03m 04s /100 yards

Pool swim at the Y:
WU 50x6
100x3 buoy - drills
50x2 drills
400 buoy
25x2 Side stroke cd
50 CD

Swim time 26:00 (2:10 pace)

Figured something out today after some reading yesterday. I was always having an issue with the elbow dropping, getting the body to rotate and finishing my stroke, it all felt out of sync. Well, I read that if you enter the hand in the water just above your head line and drive it forward instead of having the hand out of the water getting airtime to the point out ahead of you, this forces your body to rotate. Then the pull back with the other arm is much easier to do while the rotation is happening and the elbow will stay up and you can push the hand back for the full stroke.

Duh, after ALL this time and I just figured this out!!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Donto's Training Log


 December 2006 
SunMonTueWedThuFriSat
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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
31      
 
Time
Distance
Time
  • November's totals
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