I was going to swim today but decided to get into work at a decent hr so I can get home tonight early and get everything gathered up as tomorrow I won't be at home long.  Sunday's forecast is calling for rain/ thunderstorms to occur sometime during the run leg with some 20-25mph SW mostly crosswinds for the bike.  Swim may be rough on the return leg but that's fine with me, at least it'll be mostly cloudy!  Things I need to do later today:

  1. Do the checklist
  2. Double check the checklist
  3. Review nutrition plan
  4. Prep bike
  5. Relax!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.25
Bike
  • 31m 15s
  • 9.70 miles
  • 18.62 Mi/hr

Ride throughout Windover Farms and back. Focused on what I need to do for corners and turnarounds. After a short warm-up I got it up to planned race pace.

Run
  • 23m 29s
  • 2.90 miles
  • 08m 06s /Mi

Brick run after a 1:33 "T2". Started out way too fast and had a hard time slowing it down throughout the whole run!

Good morning tri fans!  Slept awesome last night and the chiro visit yesterday fixed me up.  Was do for a short brick workout today but first ate some and for a warm-up I vacuumed the house!  After the WO I dove into the pool (73F) and relaxed for a bit.

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

My mid lower back region is killing me today, going to the chiro later this am to get it adjusted.  I felt my sciatic yesterday too and did the Inversion table for 5 minutes which helped a lot.  Woke-up in the middle of the night sleeping on my stomach, a no-no for me so I'm sure that didn't help.

Snap-crackle-pop done, now the healing begins!

  • Calories: 349 From fat:27.95 (2.5g, 8.01%), From Carbs:271.35 (54.6g, 77.75%), Protein:49.7 (10g, 14.24%)
  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 4 Sick: 2 Hours slept: 8.25
Run
  • 28m 12s
  • 3.10 miles
  • 09m 06s /Mi

Dreaded AM neighborhood run! Took it easy and worked on stride turnover with short strides. Shoul dhave borrowed the wife's mp3 player, boring, at least it's over with!

Strength
  • 03m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • BACK - Pullups - Wide Grip, Pronated
    2
    8
    10
    0
    0
  • CORE - Pushups (FB)
    2
    20
    25
    0
    0
Man my mid back is sore in spots, has to be from swimming, I really need to get an adjustment before the race. I got the day's run over with, tough going to get my arse out the door, at least it was cloudy and cool out.  

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5
Swim
  • 35m 58s
  • 1150.00 yards
  • 03m 08s /100 yards

Swam at the Y pool, had to wait a bit for some Master swimmers to finish up then did 10x100's using buoy to work on form. Finished up with 6x25's.

OK, this week is focus week.  I'm getting mentally prep'd for the race, printed out my check list and getting things ready.  Have to be all set by Friday as Saturday we're heading up to UF early to watch the Spring Orange vs Blue spring practice wrap up game and it will be a long day I'm sure.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    20
    0
    0
  • CORE - Half Up Twists
    1
    35
    35
    0
    0
  • CORE - Hip lifts
    2
    10
    20
    0
    0
  • CORE - Side Planks
    4
    15
    20
    0
    0
  • CORE - Superman
    1
    35
    35
    0
    0

Did Core while waiting for the Sopranos to come on!

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

Donto's Training Log


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