Thursday - April 13

Run
  • 24m
  • 2.50 miles
  • 09m 36s /Mi

1) Warm-up run 2 laps in Wickham Park. Legs were very dead at the start. After 1/2m they felt better and at 1 mile I was back into a groove.
Lap 1 9:50 pace, Lap 2 9:20 pace.


Swim
  • 33m 10s
  • 1820.00 yards
  • 01m 49s /100 yards

2) OWS Wickham Park South lake. Water felt great after the WU run, tough to put on WS though!
80yd*10; 1:15 to 1:21
260yd*3; 4:30,4:40, 4:49
80yd*4; 1:28 to 1:38

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - V-Ups (FB)
    2
    15
    16
    2
    2
  • BACK - Pullups - Wide Grip, Pronated
    2
    15
    20
    33
    39
  • BACK - Upright row
    2
    18
    20
    8
    43
  • BICEPS - Straight Bar Standing
    2
    11
    15
    11
    11
  • CHEST - Incline DB
    2
    15
    20
    40
    45
  • FOREARMS - Wrist curls
    2
    6
    6
    12
    20
  • SHOULDERS - Bent-over raise
    2
    10
    15
    15
    15
  • SHOULDERS - Shrugs
    2
    18
    20
    40
    45
  • TRICEPS - Rope pulldown
    2
    11
    15
    16
    22

Why not, still at work at midnight so instead of leaving I'm wired from a very busy day.

Supersets: C,B - S,B,S - B,T - F,A
Inversion Table, 5 minutes
Stretching, 10 min

Finally some solid sleep last night and the Project got a 3 day extension, so stress level jumped over to the positive side! Had a very good workout this AM, everything is feeling solid and my recovery is getting better. I'm thinking about running a huge 5k on the 22nd, +1500 people the last couple of years. My wife is already signed up for it and I could use a gauge as to where I'm at. Well back to the grinding stone...

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 4

Wednesday - April 12

Bike
  • 51m
  • 12.20 miles
  • 14.35 Mi/hr

Simple ride into work to keep the legs loose after last nights midnight run home. Not one but 2 flat tires near the end. Need to get more tubes and look into a tougher tire, this sucks. Maybe I should go back to riding the MTB full time with the Evolution tires, 1 flat in 2 years.

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

Tuesday - April 11

Run
  • 54m 19s
  • 5.75 miles
  • 09m 27s /Mi

Run home from work in the full full light! Ran against my moon shadow, awesome run. Negative split the run starting out at 10 min miles and ending with 8:30 for the last. Took the dog for a CD walk and jumped into the 73F pool afterwards. Soaked the legs for 10 min in the pool water.

Work is killing me this week. Big project due on Friday and not sure if I can make it. Keeping the training simple this week going back and forth home & work.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7

Monday - April 10

Sunday - April 9

Swim
  • 45m
  • 1500.00 yards
  • 03m /100 yards

Cocoa YMCA Pool Swim during son's swim practice, 1500 yards. Didn't track lap times, ~45 minutes in-to-out, did laps focusing on form. Can tell I'm tired from FRI pm run & Sat Bike.

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

Saturday - April 8

Bike
  • 1h 09m
  • 16.40 miles
  • 14.26 Mi/hr

Rode to WP (3.5m), swam, then rode again. 70% of ride was into the wind. Low gear and easy spin, recovery ride from last nights run.

Swim
  • 10m 20s
  • 540.00 yards
  • 01m 55s /100 yards

OW WP South Lake
6x80yds

Kept it light, didn't wear the WS, water was ok as I did a good warmup on the bike. If weather holds out tomorrow is my long swim.

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

Friday - April 7

Run
  • 52m 10s
  • 5.50 miles
  • 09m 29s /Mi

~11pm run home tonight from work! Nice 10-15mph tail-wind breeze.
Update: awesome run, just me and the road/sw most of the way. Need to make sure I grap my running socks. Took the dog for a latenight cooldown walk and jumped in the 75F pool, ahhh! Oh, Wendy's gave me heartburn for my run:)

11am - ugh, I feel like crap! 4+ hours in the mid day FL sun, a bad golf game and a "couple" of beers during a very late dinner. Brought my stuff to run and/or swim today. Weather doesn't look good for a planned long swim on Sunday or even on Monday. Better get something in today & tomorrow. Dinner was Wendy's with the family. I love Wendy's! Will run this one off tonight! Have to work tomorrow, will ride into work and swim WP on the way in.

Donto's Training Log


 April 2006 
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