Saturday - April 21

Didn't realize it was suppose to rain in the AM and be overcast and cool.  Had to scrap the am ride (enough of rain and riding last weekend!) and we decided to do a family shopping day for the birthday girl at the Vero outlet mall.  I don't understand how some girls are just natural shoppers, at 6 she can walk into a store and match up cloths for an outfit and loves shoes!  My son was totally disinterested in shopping until in one store he found a tub with balls in it.  He found a football that he just had to have and we ended up playing catch and running routes around poles, bushes, etc most of the time while walking around.  Somehow though his brain bone became disconnected from his body and he forgot all about throwing technique, back to square one!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9

Friday - April 20

Strength
  • 18m

  • 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
    40
    40
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    2
    8
    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
    30
    30
    0
    0
  • CORE - Hip lifts
    2
    15
    25
    0
    0
  • CORE - Pushups (FB)
    2
    20
    25
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Decent WO before leaving work!

Last day off! 

Going to bike in the am tomorrow and run the Melbourne Causeway on Sunday morning with my wife and her friend.

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

Thursday - April 19

Mid & upper back very sore.  Hot tub and cold packed it before hitting the hay.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5

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

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

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