Wednesday - April 18

ACK, I feel worst today, makes sense I guess as day 3 after the HIM I was most tired too.  Didn't sleep all that great last night, wokeup once or twice and couldn't fall back to sleep after my wife got up to shower like I usually do.

I did my TP for the next 11 weeks which encompasses the next two sprint races.  I modified my season long HIM plan to give me two 3-week cycles for the next Sprint & 1 long cycle + vac travel for the following Sprint.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7

Tuesday - April 17

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    35
    35
    0
    0
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    1
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    20
    0
    0
  • CORE - Half Up Twists
    1
    35
    35
    0
    0
  • CORE - Heel Touches
    1
    35
    35
    0
    0
  • CORE - Hip lifts
    2
    15
    20
    0
    0
  • CORE - Pushups (FB)
    1
    25
    25
    0
    0
  • CORE - Side Planks
    4
    15
    20
    0
    0
  • CORE - Superman
    1
    35
    35
    0
    0

Just had too!

Feeling much better today, actually wouldn't mind going for a run but I'll wait until tomorrow night for any remaining leg soreness to fade.  Did the hot tub last night then jumped into the 73F pool and waded around for 5 or so minutes.  Felt really good afterwards and watched 2 1/2 Men and KoQ, funny stuff!

I need to look at what's next for Sprint training plans later today and figure out how I want to integrate some lifting into the whole deal.

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

Monday - April 16

Recovery day #1.  Getting sore in my mid/upper back and thighs, the usually places.  Race results are still not on-line so I don't have my official splits and I forgot to do manual splits for T1 & T2.

My wireless bike CPU seems to be frozen, surprise! I brought both peices into work today and put it in our environmental chamber at room temp at 10% RH to hopefully dry it out and make it work again! UPDATE, 8 hours in 10% RH and now it is working!

Race Report is up.

 

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

Sunday - April 15

Bike
  • 2h 01m
  • 37.80 miles
  • 18.74 Mi/hr

Race

Run
  • 1h 19m 41s
  • 9.30 miles
  • 08m 34s /Mi

Race

Swim
  • 53m 30s
  • 2187.20 yards
  • 02m 27s /100 yards

Race

HOLY !#$^% COW!  This was one tough a$$ day on the course.  Mix in lot's of wind for the swim, winds then torrential rains and winds on the bike, a flooded T, then a stiff wind with cooling air for the run means one a very excited day!  I really enjoyed the race though, I'll have all the details in the race report when I get it done.  All the times above are based on the watch and bike CP, which I'm not sure is working 100% anymore!  Still awaiting for the official results, I clocked an overall of 4:20:50. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 5.5

Saturday - April 14

Friday - April 13

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

Thursday - April 12

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

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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals