Tuesday - June 13

Run
  • 1h 00m
  • 6.10 miles
  • 09m 50s /Mi

Will run home tonight.

Run home was very warm & muggy with a tail wind that didn't help to cool me down! Kept it slow & easy.

Rain rain go away so Don can train today...  Can't ride again today, tropical downpours this AM.   Will run home tonight regardless of the weather and bike in tomorrow.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25

Monday - June 12

Wife & I feel 95% normal this am.  Man now we know why we don't really drink / party anymore.  This takes way too much out of you and 2+ days to recover!

Have a customer on-site this week, will be a tough week workout wise but will fit it all in somehow...

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

Sunday - June 11

Stupid, stupid, stupid...tequila & beers last night and next thing we know, bam we're wasted and today we are seriously hungover...

  • Health data: Sleep: 2 Stress: 2 Hours slept: 7

Saturday - June 10

Bike
  • 56m 30s
  • 15.80 miles
  • 16.78 Mi/hr

Very easy ride this AM. Woke up at 6:30am, wide awake, so I decided to go for a quick ride before my wife's 8am run, and before it got too hot today. Suppose to be a scorcher today..

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

Friday - June 9

Run
  • 37m 11s
  • 3.94 miles
  • 09m 26s /Mi

Holy hot, full sun, 80F plus RH. Ran after the swim, kept the run easy and made sure I was striding at 80-90 per min.

Swim
  • 22m 08s
  • 880.00 yards
  • 02m 31s /100 yards

OWS Melbo Bch Pier:
1/4m x 2, 11:34 & 10:34

Felt slow today and it shows. A bit sore from lifting the other day...

Suppose to swim and run with the Harris guys but they were late!  Met one guy, (Deke) and swam with him.  Ran by myself which is fine, didn't need to push it today.

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Thursday - June 8

Swim
  • 10m 40s
  • 440.00 yards
  • 02m 25s /100 yards

Easy swim in the backyard pool to keep things loose. Felt yesterdays weight WO already.

Wednesday - June 7

Bike
  • 1h 34m 30s
  • 26.00 miles
  • 16.51 Mi/hr

Biked into work (20.0m) and will bike home this evening (TBD). Nice easy ride in. Legs wanted to spin so I let them. I always like the memory effect from a race, I can always run and bike at a higher rate and faster.

Evening ride home: Full of energy so I made it a time trial, 6.0 miles @ 19.4 mph. Caught every green light!

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    12
    15
    0
    0
  • BACK - Pulldowns - Wide Grip
    2
    10
    15
    39
    50
  • BICEPS - DB Curls Alternating
    2
    10
    15
    30
    30
  • CHEST - Dumbell Pullover
    2
    12
    12
    40
    40
  • CHEST - Flat Bench Press
    2
    10
    15
    44
    55
  • SHOULDERS - Bent-over raise
    2
    15
    15
    12
    12
  • SHOULDERS - Military DB
    2
    10
    12
    40
    40
  • SHOULDERS - Shrugs
    2
    12
    12
    45
    45
  • TRICEPS - DB Overhead Extension
    2
    10
    15
    40
    45

3 minutes inversion table with 1 set of full inversion situps for 15 reps, then 2 minutes IT with 1 set, 12 reps full inversion situps.

Ah, slept the whole night without waking up due to coughing, I'm glad that's over!

My favorite part of the moon cycle is upon us, http://stardate.org/nightsky/moon/. Long slow night runs home from work and over the weekend will become a staple in training over the next 10 days or so.

Ok todays mission is to finalize the training plan details for the HIM.  A freind sent me a couple of plans to look at too...

Donto's Training Log


 June 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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals