Thursday - November 19

Strength
  • 10m

  • 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
  • 1
    25
    25
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 15m

Wednesday - November 18

Run
  • 41m
  • 5.05 miles
  • 08m 07s /Mi

PM run on tap, first tempo run of the plan...
------------------
Man I need to do an LT test or a 5k because I way underestimated the tempo 1st mile pace and felt the 2nd mile was slow. 3rd mile was just me going. I know I can easily PR a 5k today.

WU - 1.35mi 12:15
Tempo: (was suppose to be 7:45-7:40)
1mi - 7:00
2mi - 7:48
3mi - 7:26
WD - 0.7 6:32

Music

Legs are trying to tell me something.  Left calf is have some spasm's and both hamstrings were borderline spasm/cramping this morning in bed as I was awaking and doing a full body stretch.  Spent a lot of time on them last night stretching and massaging.  Definitely the bike is doing it, it's what I get doing no biking after the early Oct tri then starting up again.  Must keep everything relaxed today as tonight is a tough run WO.

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

Tuesday - November 17

Bike
  • 39m 43s
  • 10.50 miles
  • 15.86 Mi/hr

Drainer on tap...
------
Done, getting easier! Broke the ride up into thirds, easier to deal with.

RPM 95 avg, 111 max

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Bicycle
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    25
    25
    0
    0
  • 2
    10
    20
    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
Sport #1
  • Massage
  • 07m

Full body stretching

Self massage on the legs with focus on the calf's. Also used the Stick, ahhhhh.

Sport #2
  • Stretching
  • 20m

Full body stretching

Self massage on the legs with focus on the calf's. Also used the Stick, ahhhhh.

Was suppose to do the drainer this AM but had some work stuff to deal with, tonight for sure.

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

Monday - November 16

Run
  • 26m 51s
  • 3.02 miles
  • 08m 53s /Mi

Easy run today per the TP. Love this weather!

RPE 4-5
Music
7pm 69F, RH 89%, N12

8 min in the 74F pool after to soak the legs

Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Massage
  • 02m

Self massage on the legs with The Stick.

Had my eyes checked today, first time since 1987.  I'm getting reading glasses, the downfall has begun! Surprised  Also have two white hairs on my chest, couldn't wait until my 45th b-day in 8 weeks could it, lol!

Tomorrow's trainer ride will be in the AM.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 6.5

Sunday - November 15

Not a bad start to the 1/2 Mary training plan this week.  The run ended up 0.4 short but +1:18 time wise.  Short on the bike and swim but that's ok as they are fitness support and will build as I go.  Felt good today after a great night of sleep and did a lot of choirs around the house today.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5

Saturday - November 14

Run #1
  • 31m 38s
  • 3.10 miles
  • 10m 12s /Mi

Ran the YMCA 5k race with my son. He didn't do as well as last year (1 min slower) and had a possible "sports induced" asthma issue.

Run #2
  • 27m 30s
  • 3.30 miles
  • 08m 20s /Mi

Did another run right after the 5k. Time based on the 5k timer as I forgot my watch this morning

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

Friday - November 13

Bike
  • 30m 20s
  • 7.50 miles
  • -----

AM trainer ride after dropping kids off at school and walking the dog. Moved my CPU to the center, had to spread the AB apart each 1/2" to do this, felt ok but aero water bottle will be an issue.

5min WU, build up to 16mph, then descend to 14mph for CD. No fan needed!

Run
  • 17m 48s
  • 2.00 miles
  • 08m 54s /Mi

Easy brick run.

RPE 4-5
Music
Nice and cool, 9am, 60F, realfeel 57F, RH 72%, W 14mph
Spent 10 min in the 69F pool after for the legs.

Have a 5k tomorrow for the YMCA fundraiser.  Not sure yet if I'm running it hard or running it with the boys.  Should run it hard and use teh HRM to see how my LT lines up with the pace and RPE.

  • 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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals