Sunday - October 19

Saturday - October 18

Friday - October 17

Run
  • 33m 45s
  • 3.60 miles
  • 09m 23s /Mi

AM run, walked the dog first then ran. I'm starting to like the change of pace of the morning runs now that the weather is getting cooler and less humid. Not at my best in the mornings but it'll do for my easier and shorter runs. Tempo and long runs will probably remain a PM thing.

Swim
  • 24m 10s
  • 1000.00 yards
  • 02m 25s /100 yards

Post run swim, pool was a nice 78F.
3x300, ~1 min RI
100 CD

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

Thursday - October 16

Yesterday was a lost day between work and my wife having some serious back issues.  I have a dental appointment today to see if I need a consult for a root canal or just a crown, ugh.  Good news, after some more grinding on the temp crown it looks like I may only need a crown! 

I will try to get in a strength WO in today or shift it to tomorrow, but definitely a run is needed.

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

Wednesday - October 15

Sport
  • Chiropractic
  • 01m

Tuesday - October 14

Run
  • 30m 03s
  • 3.20 miles
  • 09m 23s /Mi

AM run, 1st 8 min or so were with the clouds, the rest in full sun, at least the wind was blowing. Definitely dehydrated a bit.

Added a 17 week long run focused training plan to the logs and used the Thanksgiving and Christmas weeks for the recovery weeks.  Today was run #1...

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.25

Monday - October 13

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    30
    30
    0
    0
  • ABS - Crunches
    1
    40
    40
    0
    0
  • BACK - Bent-over DB row
    1
    12
    12
    40
    40
  • BACK - Pullups - Medium Grip, Pronated
    1
    8
    8
    0
    0
  • BICEPS - DB Curls Alternating
    1
    15
    15
    30
    30
  • CHEST - Dumbell Pullover
    1
    15
    15
    30
    30
  • CHEST - Flat Bench Press
    1
    14
    14
    132
    132
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Superman
    1
    25
    25
    0
    0
  • SHOULDERS - Arnold Press
    1
    14
    14
    20
    20
  • SHOULDERS - Shrugs BB
    1
    15
    15
    44
    44
  • TRICEPS - Rope pulldown
    1
    15
    15
    44
    44

Decent WO to kick off the "off-season"! I can tell I haven't done any pull ups in awhile. I really need to ramp my WO's back up and get back to the 2-set 3-different full body WO plans from last year.

Need to get some 35lb DB asap.

Sport #1
  • Inversion Table
  • 02m

Stretching between Core exercises. Glut/Hip flexors a bit tight. Calf's and hammy's are OK. Left heal is sore.

Sport #2
  • Stretching
  • 10m

Stretching between Core exercises. Glut/Hip flexors a bit tight. Calf's and hammy's are OK. Left heal is sore.

I NEED A GOAL!

I'm losing the training mojo because the Oly is done and past and I feel like I have nothing to reach for.  Work is busy so it is easy for me to say "tomorrow".  I thinking about another attempt at a 1/2 Mary, there's a local one in mid Feb .  I just hope that my L foot/feet can hold up to the added running volume.  Fitness level is not the problem it's the added time on the feet that is, so I'll have to decide how to do this and will make a doc appointment to have my left foot looked at.  I'm thinking that a 4x per week run focused tri training program for cross training would be a good start, or something along the lines of a Hal Higdon intermediate program with some adjustments.

Seems like it's another typical late Monday evening work night.   At least we McKinnon's had a great weekend.  Didn't get in a run today but did get in a full body strength WO. JRB bought dinner tonight and we discussed some of the issues at hand over some Sam Adam's Octoberfest beers. Here's the quandary, we are a communications test lab and we have a client with a field issue that we cannot duplicate in the lab.  This just cannot be possible! Surprised

 

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

Donto's Training Log


 October 2008 
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

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