Friday - September 5

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • BACK - Bent-over DB row
    1
    10
    10
    40
    40
  • BACK - Pullups - Wide Grip, Pronated
    1
    10
    10
    180
    180
  • BICEPS - DB Curls Alternating
    1
    12
    12
    30
    30
  • CHEST - Flat Bench Press
    1
    14
    14
    132
    132
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • SHOULDERS - Arnold Press
    1
    15
    15
    25
    25
  • SHOULDERS - Shrugs DB
    1
    15
    15
    45
    45
  • TRICEPS - Rope pulldown
    1
    12
    12
    33
    33

WO
- 10 pull ups good for now
- Bench good for now

Well its raining more from Hanna than they thought it would have.  I'm stuck at home (no car) and don't feel like biking in right now so I'm waiting for a let up so I can ride the motorcycle or wait for my wife to get home at noon.

Yesterday was a big day work wise, we are getting some high level recognition in a Fortune 100  company!

I just may go jump in the pool for a swim, can't get any more wet than that, lol!

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

Thursday - September 4

Bike #1
  • 44m 50s
  • 10.85 miles
  • 14.52 Mi/hr

MTB ride into work with a nice tailwind for most of it.

Bike #2
  • 31m 50s
  • 6.00 miles
  • 11.31 Mi/hr

Evening ride home. Holy headwind all the way, the pre-Hanna winds and started

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25

Wednesday - September 3

Swim
  • 30m 42s
  • 1300.00 yards
  • 02m 22s /100 yards

BY pool swim per the TP. Muscles/shoulders, felt OK even after yesterdays power swim:
100 WU
200, 300, 300, 200, 100
100 CD various strokes
All with 30s RI

Run
  • 40m 26s
  • 4.40 miles
  • 09m 11s /Mi

Run per the TP after the swim. Run felt great from the start and had a nice breeze to help out. Had to force myself to slow it down a bit at the beginning. Not sure what's into me with 2 morning runs in a row!

Sport
  • Chiropractic
  • 01m

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

Tuesday - September 2

Swim
  • 40m 33s
  • 1540.00 yards
  • 02m 38s /100 yards

Didn't know what I should do, so I opened up the 'Swim training for Triathletes' booklet and randomly turned it to a page. Followed a Force workout using Paddles and Fins, nice workout!

300 WU Free
3*160 with P/F, 30s RI
(3:13-3:07)
4*100 P/F, 1 min RI
(1:57-1:48)
40*6 Free, 15 s RI
(0:44-0:37)
120 CD various

Bike #1
  • 33m 50s
  • 7.45 miles
  • 13.21 Mi/hr

POS MTB ride into work after swimming and walking the dog. Took a jaunt through Wickham Park.

Bike #2
  • 26m
  • 6.00 miles
  • 13.85 Mi/hr

Evening ride home.

Had a great weekend!  Went to the beach yesterday with the family and friends, then afterward we hosted a barbecue with our friends.  Beach was nice weather wise, but the water was very rough with strong rip tides and a S to N n shore current.   Swim training was not possible but the boogie boarding was lots of fun.  The current was so strong at times I swam in place for a few minutes to check it out!

Training wise I took yesterday off and made up the swim this morning.   I'll have to see what I can do for the missed run during the week, maybe a brick run with Thur biking.  Last week I was -55 minutes overall due to not biking into work 1 day, stuck with it though for the swim and run so overall it was a great build week.

I'm registered for the Health First Oly that's now 5 weeks out, must stick to the TP and hope that we have good weather to go after a PR.  Also, this week I have to sign up for the 'Assault on Sugarloaf' 56 miler in 2 weeks, looks like the ride with some training friends will happen!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25

Monday - September 1

Sunday - August 31

Saturday - August 30

Bike
  • 2h 58m
  • 50.30 miles
  • 16.96 Mi/hr

Long ride on the TB this AM with Tod and Neil. Rode up to the Fire station (were we met Brian and Eric) and back. I added jaunt through Suntree to tack on the needed miles fro 50. 48 Oz water was perfect on this ride as were the 2 gels and 1 powerbar.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.25

Donto's Training Log


 September 2008 
SunMonTueWedThuFriSat
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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