Thursday - March 15

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    30
    30
    0
    0
  • ABS - Bicycles
    1
    30
    30
    0
    0
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    15
    0
    0
  • CORE - Half Up Twists
    2
    10
    20
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    2
    10
    20
    0
    0
  • CORE - Side Planks
    4
    10
    15
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

#5 WO - did Abs/core with my wife while watching Man vs Wild! Felt yesterdays WO...

Ah man a horrible night of sleep.  Worked late last night and had a hard time falling asleep.  Then at 2AM my son is up and crying, totally unlike him.  I feel him and he's burning up, he has the virus that's going around were it's 2-4 days of fever.  I get him some children's Tylenol a wet cloth and try and comfort him until he's able to fall back asleep once the med started helping.  I was up again at 4 AM with him. He so wanted to go to school because it's school Field Days and he was slated to run the 440 run and some other sprint runs and he looked so crazy ill.  We convinced him that it was not in his or the schools best interested to go to school today and that we were very sorry for him that he'll miss the FD this year. He had another good shot at taking a top 3 again in the 440 this year :( 

So today's training is TBD depending when I can get home and how I feel. I'm tired and have a headache, I noticed a cold sore forming, I only get those when I have a virus, please I only want to be a carrier...

  • Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Wednesday - March 14

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    30
    30
    0
    0
  • ABS - Bicycles
    1
    30
    30
    0
    0
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    2
    8
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    10
    20
    0
    0
  • CORE - Half Up Twists
    2
    15
    15
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    2
    10
    20
    0
    0
  • CORE - Pushups (FB)
    2
    10
    20
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Starting Abs before the coffee has really hit the bloodstream is horrible!
New Template...

Good morning Tri-sport fans!

Sore today in the shoulders from yesterday's wetsuit swim.  Since today was the scheduled swim day I get a break in the training.  Didn't do Abs last night so I did them this morning and will have to do again tomorrow to stay on track.

PM:
Went outside tonight after finishing a project and threw & kicked the football around.  I can tell a huge difference on throwing and punting with just the 4 Abs/core challenge workouts so far, POWER! 

Tomorrow morning: Right after the coffee I walk the dog to get in a good warmup for a short race pace Bike/Run brick! I love training right now, but I'm sure I will be pretty sick of it in 2 weeks! Tongue out

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5

Tuesday - March 13

Run
  • 48m 01s
  • 5.30 miles
  • 09m 04s /Mi

Distance is an estimate but 1st and last mile marks were 9:00 & 9:05 so it's about right. Ran to Wickham Park and did a bunch of trail running to keep myself from going too fast. Run felt great today, nice and easy.

Swim
  • 50m
  • 1580.00 yards
  • 03m 10s /100 yards

Will be doing an OWS at Wickham Park today after work. Probably around 30-45 minutes will update later.
-------------------
That was fun! Nice getting into the WS again. Body was tired from yesterdays swim and this AM run. Really felt my front delt's with the WS on as it really limited my reach and shoulders were pretty fatigued at the end. Forgot how to site at times, no lane markers in nature!
130x2 WU
90x10
130x2 & 80x2 CD

Sport
  • Inversion Table
  • 03m

Wow, woke up today after 7.25 hours of sleep feeling great and refreshed.  Lower back on the right hip was tweaked a bit so I stretched and took the dog for a nice walk before I ran.  I love Daylight saving time!

Will be meeting Cameron at Wickham Park to do some OWS in the wetsuits after work, should be fun, first one for the year.  Last year my 1st OWS was March 14th, exactly 1 year ago from today!

Abs tonight...

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.25

Monday - March 12

Bike
  • 1h 01m
  • 12.80 miles
  • 12.59 Mi/hr

Rode up to the Y, swam, then rode into work with 2.7 miles though Wickham Park trails.
Not sure if I'm riding the MTB or the Harley home tonight. Need to do a run tomorrow AM and would like to save the legs for it.

Swim
  • 34m
  • 1050.00 yards
  • 03m 14s /100 yards

Well finally got my arse to the pool! Lucky day too no wait. Everything felt good, speed is still there and I can tell the abs/core work has helped as I had more power during the rotation and could hold my reach longer for a better glide. Doing an OW swim tomorrow after work at Wickham Park with the Wetsuit & TitanIV!
3*100 Free
3*100 Pull
3*50 Free
3*50 Pull
4*25 Free
1*50 CD Pull

Sport
  • Inversion Table
  • 04m
Woohoo Abs/core tomorrow morning!

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

Sunday - March 11

Run
  • 50m 10s
  • 6.16 miles
  • 08m 08s /Mi

Had to come into work for a bit so I'm taking the op to run home this fine early evening. Loving EDT!!!
Ah perfect, RPE 6-8, nice cooling 5-10 mph head wind for ~4 miles, mile splits were:
8:14
8:05
8:04
8:03
7:49
8:15

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    30
    30
    0
    0
  • ABS - Bicycles
    1
    30
    30
    0
    0
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    2
    8
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    30
    30
    0
    0
  • CORE - Half Up Twists
    2
    10
    20
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    2
    10
    20
    0
    0
  • CORE - Pushups (FB)
    2
    15
    15
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

What do you do in the midst of an afternoon when you're flipping the TV channels and find Godsmack in concert cranking on HDNet? Why of course you do your ABS/Core WO!!!

Sport
  • Inversion Table
  • 03m

Well, yesterday was a bust!  Went to the Swim meet and was recruited to be a time keeper for a lane, plus only 2 teams showed up so it was a real quick meet.  So no swim which blows because I'm way behind this week in the swim.  This new week is a recovery week which I really do not need per sa, so I'll pick up the swim and bike this week and back off as planned on the runs.

So for this week I'll be approx +0:10 on the run, -0:35 for the bike and -1:00 for the swim :(

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

Saturday - March 10

Friday - March 9

Bike
  • 30m 30s
  • 7.10 miles
  • 13.97 Mi/hr

Impromptu ride, the best kind! early evening and its been a long day at work already and more to go to get teh weekend off. I had take a break, my MTB is here, saw the helmet & gloves and remembered that I had my tri shorts in the swim bag, YES! Decided to checkout the 7.1 mile run course I mapped out the other day. Sun set as I was on the 1.1 mile long canel, it was nice and soft today, awesome ride!

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    25
    25
    0
    0
  • ABS - Bicycles
    2
    10
    20
    0
    0
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    25
    25
    0
    0
  • BACK - Pullups - Wide Grip, Pronated
    2
    8
    8
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    10
    20
    0
    0
  • CORE - Half Up Twists
    2
    10
    20
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    2
    10
    15
    0
    0
  • CORE - Pushups (FB)
    1
    25
    25
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

man the side planks were tough today. i made sure I did each exercise slower and thought I was going to knot up in the fetal position after some today! Split some up into 2 sets. I can tell what I use to work and what I never worked! WG Pullups done at work.

Another day another abs WO! Man I feel much better today, a solid night sleep and woke up refreshed instead of dragging like I felt yesterday.  Today's a planned rest day so I using it.  Tomorrow I am suppose to ride but have a swim meet to go to, so I will swim instead and see if I can do Bike-Run on Sunday.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 8.5

Donto's Training Log


 March 2007 
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

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  • 2014 totals
  • 2013 totals