Wednesday - November 5

Run
  • 43m 33s
  • 4.80 miles
  • 09m 04s /Mi

Long run for the week after walking the dog. A bit chilly this am and it took awhile to get the HR in the mid to upper Z2 range. 10 min in the 69F pool immediately afterward.

Music
HRM
Pebble-SmBrook

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    25
    25
    0
    0
  • ABS - Flutter Kicks
    1
    30
    30
    0
    0
  • CORE - Pushups (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    2
    15
    15
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Stretching between exercises

Sport #1
  • Chiropractic
  • 01m
Sport #2
  • Inversion Table
  • 04m 30s

How to become a runner besides the obvious 'run more'.  Seems I have to mix it up constantly to keep it mentally stimulating;

  1. Different routes and exploring
  2. Sometimes with music
  3. Sometimes with with the HRM
  4. Flexible am to pm.  I look forward to the long full moon winter night runs!

I have to find a method of getting in a swim at least once a week now that the backyard pool is at ~70F.  I could drive and do some OWS in the wetsuit, Wickham Park and Melbo Beach are the obvious.  OR I could ride the POS MTB to the Y and then into work.

Speaking of POS MTB.  I need to get a FS MTB or HT MTB w/thudbuster to help with my back, that way I can do more Ride/Run training as part of getting to/from work.  Right now the hardtail with frozen front shock is beating me up.  I'm getting  feeling old!Laughing

Training Plan:
Looks like if all goes well with the run focused training, I could get in three ~13 mile runs before the Melbourne 1/2m in Feb.   There always a bout of sickness that gets thrown in to mess things up, so I have room to spare.  But it's already started with my wife and son in the last 2 weeks.

I need to plan in three LT test days with the first one within the next 10 days, humm...

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

Tuesday - November 4

Monday - November 3

Run
  • 36m 25s
  • 4.25 miles
  • 08m 34s /Mi

AM run after walking the dog. Wore the HRM again but no music this time, felt really good. Did a couple of stride counts all 84 or 85. Afterward I did 10 minutes in the 69F pool.

HRM
SmBrook

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    25
    25
    0
    0
  • ABS - Crunches
    1
    35
    35
    0
    0
  • BACK - Bent-over DB row
    1
    14
    14
    40
    40
  • BACK - Pullups - Medium Grip, Pronated
    1
    10
    10
    0
    0
  • BICEPS - DB Curls Alternating
    1
    15
    15
    30
    30
  • CHEST - Dumbell Pullover
    1
    14
    14
    40
    40
  • CHEST - Flat Bench Press
    1
    14
    14
    132
    132
  • CORE - Heel Touches
    1
    35
    35
    0
    0
  • CORE - Superman
    1
    35
    35
    0
    0
  • SHOULDERS - Arnold Press
    1
    15
    15
    25
    25
  • SHOULDERS - Shrugs BB
    1
    15
    15
    44
    44
  • TRICEPS - Rope pulldown
    1
    15
    15
    49
    49
Sport
  • Inversion Table
  • 04m

Another day another dollar! 

Had a great weekend, Halloween was great and a couple of neighbors stayed out with the kids until 9pm then we BS'd until after midnight, drank too much of course.   We decided that we don't like the DST affect on Halloween. 

Sat the LLBB game was rained out and we all went over our freinds to watch UF Gators destroy UG, Go Gators!   Sunday was family time with some shopping, NFL games and Pictionary Jr.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5

Sunday - November 2

Saturday - November 1

Friday - October 31

Run
  • 35m 07s
  • 3.95 miles
  • 08m 53s /Mi

AM run, warmer and windy today made for a nice run.

Watch
Sherwood

Happy Halloween!


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5

Thursday - October 30

Bike #1
  • 40m 35s
  • 8.60 miles
  • 12.71 Mi/hr

MTB ride into work after dropping the car off to get the windows tinted. Took the longer way around the airport. Nice an chilly this AM but warmed up nicely by the time I rode, had to take off the outer layer.

Bike #2
  • 11m 15s
  • 2.40 miles
  • 12.80 Mi/hr

Picked up the car, she's all pretty!

PM ride back to pick up the car or I can do tomorrow run tonight since its only 2.5 miles away and tomorrow is Halloween.

Oh, BTW, the pre-Halloween candy consumed is up to 4 peices Surprised! 2 Snickers, Milky way and a 3 Musk... more to come I'm sure!

This one's for all the gator fans!

 


 

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

Donto's Training Log


 November 2008 
SunMonTueWedThuFriSat
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30      
 

Volume

Time
Distance

Actual vs Planned

Time

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