Monday - May 15

Run
  • 20m 49s
  • 2.54 miles
  • 08m 12s /Mi

Warm-up run for swim.

Swim
  • 32m 08s
  • 1360.00 yards
  • 02m 22s /100 yards

OWS Wickham Park:
260yd x1, 6:14
130yd x6, 2:54 to 3:20
80yd *4, 1:46 to 2:11

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    10
    12
    0
    0

Inversion Table for 4 minutes, then 10 reps of inverted situps, last one a hold. Up 3 minutes, then 2 minutes IT followed by 12 reps inverted situps, hol dlast two.

Need to get some swim yardage in this week, at least 5k.  Only had 780 last week and only at 29.5% of my May multi-sport challenge swim goal, ack! 

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

Sunday - May 14

Bike
  • 1h 16m
  • 12.90 miles
  • 10.18 Mi/hr

Recovery ride with my wife.

Saturday - May 13

Bike
  • 26m 50s
  • 7.80 miles
  • 17.44 Mi/hr

2 mile warmup ride to 5k race. After Race 5.8 mile ride into work at hard effort staying above 20mph.

Run
  • 21m 45s
  • 3.11 miles
  • 06m 59s /Mi

'Easy' 5k race, see race report :)

In HR Zones 3 to 5a for 9:56.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    2
    40
    40
    10
    14
  • TRICEPS - DB Overhead Extension
    2
    30
    40
    10
    17

HOLY COW, a 5k PR! Where did that come from!

 

Friday - May 12

Bike
  • 25m
  • 5.80 miles
  • 13.92 Mi/hr

Easy ride home tonight to loosen up the legs for tomorrow's 5k race.

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    40
    40
    4
    4
  • BACK - Pulldowns - Wide Grip
    2
    55
    55
    12
    16
  • CHEST - Flat Dumbell Press
    2
    10
    17
    40
    45
  • SHOULDERS - Military DB
    2
    10
    16
    30
    40

Thursday - May 11

ah a Day off!  Eating right and consuming fluids.  Tested the Bodyfat this morning, its been several months, 10.2% :)  Hot tubbing tonight with the Mrs!

Tomorrow afternoon will be doing Pineappleman race course training.  Either full swim and shorten hard bike and a full steady run, or skip the swim and full bike at race pace intervals and negative split full run.  Will be marking run course mile marks and my own personal milestone marks before we start!

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

Wednesday - May 10

Bike
  • 1h 06m
  • 16.80 miles
  • 15.27 Mi/hr

Recovery ride! Surprisingly the legs felt pretty good after last nights hard run. Worked the spin factor and didn't worry about speed. Did 12.6 miles to Wickham Park, swam, then 4.2 miles into work.

Swim
  • 17m 13s
  • 780.00 yards
  • 02m 13s /100 yards

OWS at Wickham Park to get some yardage in.
6*130 yards:
2:53, 2:55, 2:58,
2:58, 2:48, 2:41

WooYoo, I Feel GREAT!  Training is really paying off and will be peaking right on schedule.  Looking forward to the taper!

T-24 days to Pineappleman...

Tuesday - May 9

Run
  • 47m 34s
  • 5.55 miles
  • 08m 34s /Mi

Evening run home from work. Warmest and muggest night run of the year so far. Decided to ignore the HRM and run by RPE, 5-8. Turned out to be a very nice run. HRM said only 13 minutes were below Z3. Last 2 miles were ~ 168, +-3. Max HR was due to kick on last 200 yards. Took the dog for a 1 mile CD walk.

Ah man, woke up today with a serious headache, feels like I've been out drinking all night!  Will hit the inversion table a bit today and hopefully run this evening since I was out of it this AM.

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

Donto's Training Log


 May 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 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals