Wednesday - October 7

Slept great last night, best since the illness started.  Swim on tap later today after a later afternoon appointment.

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

Tuesday - October 6

Bike
  • 45m 04s
  • 10.30 miles
  • 13.71 Mi/hr

Rode the POS into work. First had to ride my daughter to school then I rode into work! Rode over and back the EGC to get in some time that I needed.

Run
  • 30m 38s
  • 3.69 miles
  • 08m 18s /Mi

PM run. Felt good from the start and went with it.

Music
RPE 5-7
7pm, 84F, 90F realfeel, RH 71%, SSE 9

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Bicycle
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • 1
    25
    25
    0
    0
  • CORE - Half Up Twists
    1
    25
    25
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    1
    25
    25
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport #1
  • Massage
  • 15m

Stretching between core exercises and self leg massage with 'the stick' & hands.

Sport #2
  • Stretching
  • 10m

Stretching between core exercises and self leg massage with 'the stick' & hands.

Seems I have a somewhat sick kid this morning, daughter has some gastro issues but after puking seems fine and wants to go to school.  Hmmm maybe I'll give it an hour and see.

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

Monday - October 5

Swim
  • 23m 36s
  • 910.00 yards
  • 02m 35s /100 yards

BY pool swim, focused on the form nothing else.
200-100-100-200-100-100-60-50.

Got a good night of sleep and feel great today, no soreness what so ever from yesterday's little brick.  Hopefully later today I can get in a swim and also a core workout.

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

Sunday - October 4

Bike
  • 50m 07s
  • 15.87 miles
  • 19.00 Mi/hr

Rode the HF Sprint course with C&T. Nice ride with no real winds to deal with. Pushed the bridges, cruised the flats. Fatigue is doing much better.

Run
  • 25m 21s
  • 3.10 miles
  • 08m 11s /Mi

Brick run on the HF Sprint course. Felt good especially after the fist climb on EGC. Very surprised at the pace, sweet!

Overall this was a great training day and was my hardest effort since I got sick.

Man what a horrible sleep last night.  Had a hard time falling asleep , well after midnight when I did.  Then I woke up twice with a thick post nasal drop that about gagged me.  Then to top it all off, our cat got cornered in our pool screen enclosure by another neighborhood cat, a big tom cat, and the pending cat fight meows woke me up at 5:50am and I had to get up and chase the #^$&%^ cat out of here.  I am taking a nap today!

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6

Saturday - October 3

Friday - October 2

Run
  • 33m 12s
  • 3.69 miles
  • 09m /Mi

Easy neighborhood run, felt good, felt bad, felt good, one of those runs. Pretty warm out, still not 100% though.

Music
RPE 5
6pm 83F, RF 87F, RH67%, SE6

Swim
  • 04m 08s
  • 200.00 yards
  • 02m 04s /100 yards

BY pool swim after the run. Felt good to splash around!

Sport
  • Inversion Table
  • 05m

IT in the AM, neck was bothering me.

OK I'm done with it, absolutely no chest tightness or burning when I cough or sneeze anymore, woohoo!  Maybe I'll run later today and do a swim.  Should be able to leave work at a normal time today (before the sun sets!)

I got lame on the core workouts.  I can do 4 of the 'Rock the Core' workouts between now and the race starting today, gotta do it...

Sunday's Brick will give me a good baseline on my post cold recovery fitness.  Should I ride the race Oly course easy and push the run? Or ride the Sprint course harder than my planned race pace (20 mph) and let the run be easy?  Probably won't know until I get on the bike!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8

Thursday - October 1

Run
  • 31m 29s
  • 3.35 miles
  • 09m 24s /Mi

Since I was not feeling good enough to run last night, I had a hard time passing up the fall temps this morning. Had to keep it easy, I guess I'm still not 100% as I just had no energy to run at a faster pace. My legs felt fine, just not there internally yet.

RPE4-5
Music
8am, 67F, realfeel 67F, RH 84%, WNW 4

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 8.5

Donto's Training Log


 October 2009 
SunMonTueWedThuFriSat
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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

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  • 2013 totals