Run
  • 1h 11m 18s
  • 7.11 miles
  • 10m 02s /Mi

My new official longest run ever! LSR with my wife, didn't wear the HRM, all RPE. She's the queen at these runs and since M-I-L is here we took advantage of it! Needed a LSD, I'm all hyped up into speed since the 5k last weekend. Went out without even having a morning coffee! Home-Post-Croton-Parkway-WP Lap-Wickham-Post-Home. Starting getting hot at the end of the run and ran out of water, we ran right into the pool, ahhh!

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Incline sit-ups
    2
    25
    30
    0
    0
  • ABS - Leg-Raise, Hanging
    2
    15
    15
    0
    0
  • BACK - Bent-over DB row
    2
    11
    15
    40
    50
  • BACK - Pulldowns - Wide Grip
    2
    10
    15
    100
    125
  • CHEST - Dumbell Pullover
    2
    10
    15
    45
    55
  • CHEST - Incline BB
    2
    10
    15
    35
    45
  • SHOULDERS - Bent-over raise
    2
    12
    15
    12
    12
  • SHOULDERS - Shrugs
    2
    10
    15
    55
    65
  • SHOULDERS - Side DB raise
    2
    12
    15
    20
    20

Quick WO at JD Williams YMCA during son's swim meet.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 17m
  • 1.80 miles
  • 09m 26s /Mi

Warm-up run before swim.

Swim
  • 27m 29s
  • 1120.00 yards
  • 02m 27s /100 yards

OWS Wickham Park, did 80yd lengths working on strokes. Wore the "drag" suit!
80yd*14, 1:43 to 2:07

2 days now I've been cranky.  Need to see the chiropractor, neck is all messed up.  Inversion table helps but need an alignment.

T-16 days until Pineappleman Sprint

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.

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