Wednesday - November 11

Run
  • 45m 32s
  • 5.00 miles
  • 09m 07s /Mi

Nice and easy like. Really felt my knees at 3.5 miles and worked to run easy. Still recovering from the race?

Music
RPE 4-5
70F and winds, perfect.
8min in 73F pool after.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    25
    25
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport #1
  • Chiropractic
  • 01m

- Chiro visit today, holding up well!
- Stretching between core exercises
- Massaged legs with The Stick.

Sport #2
  • Massage
  • 05m

- Chiro visit today, holding up well!
- Stretching between core exercises
- Massaged legs with The Stick.

Sport #3
  • Stretching
  • 15m

- Chiro visit today, holding up well!
- Stretching between core exercises
- Massaged legs with The Stick.

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

Tuesday - November 10

Bike
  • 45m
  • 11.25 miles
  • 15.00 Mi/hr

PM trainer ride...
------------
Well that was different! 11.25 miles in 45 min for 15mph. I recall the thread that said HR is higher on a trainer than outdoors. Yep, and there is no rest on a trainer! Had to back it down some. Stopped after 12 min as the seat did not feel right, my fit was off. loosed up the seat post and pull up the seat, it has fallen in some 5mm. Raised it back up and moved the seat back some. Got back on and instantly felt more "power" as the effort went down for the same speed. Guess I need to get a fitting.
The convenience will be nice.

OK, the first trainer ride is on for tonight.  Need to go the the LBS and pick up a skewer to use as the Felt skewer doesn't fit right and shifts the bike on the trainer, manual also said it would.  Kurt-kinetics sells one online for $10 but costs $8 for ground S/H .

Last nights run WO was good, nice and easy.  I'm going to add a swim to the weekly WO on Mondays.

Got the skewer at a LBS that I don't go to very much.  $5 for a steel skewer, had to buy something else
(!) so I picked up some heavy duty tire changing bars that have metal inside of the handle.  My plastic ones were tough to use getting the trainer tire on.

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

Monday - November 9

Run
  • 19m 50s
  • 2.20 miles
  • 09m 01s /Mi

Run at the Y

Swim
  • 05m 45s
  • 300.00 yards
  • -----

50x6 after the run. Had to share a lane with my son during his swim practice!

0:51 - 0:58

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Bicycle
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    25
    25
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    1
    6
    6
    0
    0
  • CHEST - Pushups
    1
    25
    25
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Oblique Leg Extensions
    2
    25
    25
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Finally a core wo!

Sport #1
  • Inversion Table
  • 05m

IT before core WO.
Stretching during core WO workout and throughout day. Lots of leg stretching with focus on the calves.

Sport #2
  • Stretching
  • 20m

IT before core WO.
Stretching during core WO workout and throughout day. Lots of leg stretching with focus on the calves.

Woohoo, first day of the 1/2M training plan!  Uploaded the final version with the biking and swimming distances included.  Feeling good after the 15k race with only a slight issue with my right heel.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9

Sunday - November 8

Saturday - November 7

Run
  • 1h 12m 33s
  • 9.32 miles
  • 07m 47s /Mi

PR!

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

Friday - November 6

Off day in prep for tomorrows run race, need to make sure I drink properly today.

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

Thursday - November 5

Run
  • 25m 30s
  • 3.13 miles
  • 08m 09s /Mi

Short PM run on tap...
----------
It was so nice and cool out that I did 3 miles! One of those runs were I wish today was the 15k, could have just kept on going.

Music
RPE 5-7
8pm, 69F, realfeel 65F, RH 58%, N14

Strength
  • 01m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups
    1
    20
    20
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
Sport
  • Stretching
  • 10m

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

Donto's Training Log


 November 2009 
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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals