Bike
  • 1h 19m
  • 20.60 miles
  • 15.65 Mi/hr

Biked 9.6 miles to swim location, swam, then 11 miles back. Lots of bad mojo today, not 1 or 2 but 3 flats. Thankfully the LBS was open and on the way and I picked up a patch kit and some extra tubes.

Swim
  • 1h 09m
  • 2775.00 yards
  • 02m 29s /100 yards

MONSTER OW Swim! 2nd time I've done this swim
http://www.gmap-pedometer.com/?r=102181
The last time was with my wetsuit and I was not in the shape I'm in now. I was only going to go to the pier and back but I got to the pier and felt great so off I went. Got 2 cramps on the way back, L calf and right foot. Did some breast strokes and they went away. I forgot about the extra buoyancy of the brackish water vs fresh water. This should help with the challenge swim totals this week!

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.25 Overall Workout: 4
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches
    2
    35
    40
    0
    0
  • BACK - Bent-over DB row
    2
    10
    15
    40
    45
  • BACK - Upright row
    2
    15
    18
    5
    8
  • BICEPS - Bent Bar Standing
    2
    12
    12
    22
    27
  • CHEST - Dumbell Pullover
    2
    12
    15
    40
    45
  • CHEST - Incline DB
    2
    12
    17
    40
    45
  • FOREARMS - Wrist curls
    2
    12
    15
    5
    8
  • LEGS - Squats
    2
    10
    15
    44
    55
  • SHOULDERS - Shrugs
    2
    15
    16
    40
    45
  • TRICEPS - Rope pulldown
    2
    12
    12
    22
    22

Supersets: C-B, S-B-C, L-B-T, F-A

Yuck, rained all day.  We needed it though.  Tomorrow's working will involve the bike, I need some green over on that chart!.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
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.(kg)
    Max
    wt.(kg)
  • 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
Bike
  • 1h 16m
  • 12.90 miles
  • 10.18 Mi/hr

Recovery ride with my wife.

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.(kg)
    Max
    wt.(kg)
  • 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!

 

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.(kg)
    Max
    wt.(kg)
  • 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

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

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   
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals