Friday - June 22

Bike
  • 1h 00m
  • -----
  • -----

Will do a TB ride later today before I load it up on the bike rack.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    30
    30
    0
    0
  • ABS - Crunches
    2
    40
    40
    0
    0
  • CORE - Half Up Twists
    2
    20
    20
    0
    0
  • CORE - Heel Touches
    2
    20
    30
    0
    0
  • CORE - Hip lifts
    2
    20
    20
    0
    0
  • CORE - Pushups (FB)
    2
    20
    20
    0
    0
  • CORE - Superman
    2
    20
    20
    0
    0

Maybe leaving but will still do my Abs! Core WO 16/20, template #1 with stretching between exercises.

Woohoo! I'm going on vacation!  I'm outta here for 2-3 weeks earlier than planned, but that means I'll be back earlier too and will miss viewing IMLP live.  No Internet for a few days so I'll see you all from the relaxing other side then...

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

Thursday - June 21

Run
  • 29m 30s
  • 3.62 miles
  • 08m 09s /Mi

Dang awesome recovery run! RPE 5-7 with lots of sweating. It's only 81F with RealFeal of 87F at 10pm, nice and humid but at least there was some wind tonight. Felt real good, funny how that goes. Legs felt great turning over tonight, must be from yesterdays bike. Also had to play neighborhood hide and seek with the Mosqito spray truck that was over in other neighborhoods, that time of year!
Plenty of water all day, 1 gel beforehand (no dinner) and 2 Endurolytes after.

ACK, the family left for summer NY vacation and I'm all alone Cry!

Hoping work gives me a hole to allow me to get out of here for vacation earlier than planned, we'll see, but that would mean not being able to witness the IMLP spectacle.  In the meantime I just may do a recovery run tonight and swim tomorrow morning at MB. A friend has a new Boston Whaler and wants to go out in the morning, gotta swim!

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

Wednesday - June 20

Bike
  • 1h 22m
  • 24.90 miles
  • 18.22 Mi/hr

Late AM ride into work, should have left earlier, holy hot, RealFeel 93F with full sun, hello SPF 50! Did Windover Farms to Lake Washington then into work. Ride felt ok given last nights run and thigh issues.
3 Endurolytes, 1 Gel and 1/2 PB (1/2 after), ~ 34 oz water.

OK, 2 nice workouts in the bagTongue out,  I will swim/easy run tomorrow night or Friday AM swim/run.

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

Tuesday - June 19

Run
  • 1h 04m 11s
  • 6.90 miles
  • 09m 18s /Mi

I WILL be running home tonight, looking at doing 7-8 miles so I need to figure out a new route to break up the same old same old...
-------------------------
Dang, the rains never came down here, so it was 80F with an RealFeel of 88F at 10pm. I forgot my fuel belt (had the bottles though!) so I filled up a 20oz gatoraid water bottle I had. Had the HRM too so I wore it to gauge my RPE for the high temps/RH didn't want to go over Z2. Was sweating at mile 1 (8:40) and at the 31 min mark I had to stop and walk for 3.5min to cool down a bit and reset. Rolled the trisuit top down and that felt better. Dumped a lot of water on my head too! Thighs were feeling really weird for most of the run, spasm/tight like, so afterwards I made sure to have a recovery drink before I had some dinner. Self massaged and stretched before bed.
10 oz GA, 4 Endurolytes, 10 oz water.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • ABS - Incline sit-ups
    1
    40
    40
    4
    4
  • BACK - Pullups - Medium Grip, Pronated
    1
    10
    10
    0
    0
  • CORE - Pushups (FB)
    1
    22
    22
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    30
    30
    0
    0
  • CORE - Standing Twist w/ Dumbbell
    1
    30
    30
    0
    0

Core WO 15/20, template 3 & 2 combo with lots of stretching between exercises.

Sport
  • Inversion Table
  • 06m

WTF is wrong with me, the Henderson Harbor Sprint is in 3.5 weeks and I'm not really doing anything.  I feel like I fell off the wagon.  I looked at my TP this morning and starting me in the face is my goal of -5 minutes going out the window! This is suppose to be a big build week and need to get in some training time.  The race is relativily small but has tough field every year.  A lot of the participants come from the nearby Army base (Ft Drum) and some even have been doing IMLP the following week.

I organized my next few days by bringing in a lot of foods and clothing to work.  Today I get back on track for the training starting with today's planned run and get in a nice ride tomorrow into work on the TB.

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

Monday - June 18

Well, need to do something today...I'm a loser!

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

Sunday - June 17

Took FD off and we hit the beach for 4+ hours before having a multifamily BBQ that evening.  My son now knows what Latic Acid build up feels like in his legs, sore quads!

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

Saturday - June 16

Run
  • 38m 19s
  • 3.11 miles
  • 12m 20s /Mi

5k run with my son (7). He did his fastest run yet and now has the race bug as he wants to do another! We did 5min run, 2min walks, repeat. Ran the last 1/2m or so all the way in building up pace to finish with a hard run. He took 1st overall in the 8 & under AG...

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

Donto's Training Log


 June 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