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November 23

Run
  • 26m 45s
  • 3.01 miles
  • 08m 53s /Mi

PM run on tap...
Done, nothing special, easy pace. After 2 miles I was zoning on the music.

Music
RPE 4-5
71F, RH 93%, NE6

HM training plan week #2 is in the books, nailed the run volume and things are feeling good.  Going to keep the bike volumes lower but need to get into the pool to give the legs a break.  My back got better as the day went yesterday and is fine today, must have slept funny Sat night.

Proud of my wife too, she nailed a 11 miler yesterday and feels good today. 

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

November 22

Run
  • 1h 03m 15s
  • 7.00 miles
  • 09m 02s /Mi

Am run per TP. Lower back issues before start, stretched and it "popped" on the lying twist stretch. Still stiff. Very humid but at least there was no sun.

Music
RPE 4-5
10am
73F, realfeel 80F, RH 90%, S 5mph, cloudy.
10min in 72F pool after.

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

November 21

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
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    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 - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 15m

November 20

Run
  • 27m 04s
  • 3.02 miles
  • 08m 57s /Mi

Easy Am run after walking the dog.

Music
RPE 4-5
Cool with lifting fog and a breeze.

Bike
  • 30m
  • 7.66 miles
  • 15.32 Mi/hr

Drainer ride in garage. After 5 min kept it at 15-16 until 28 min.

RPE 4-6

Didn't get in my trainer ride last night as I had a work issue.  Not a big deal, I'll do it sometime this weekend.  Woke up feeling like do-do, head/neck ache and even felt some congestion.  Hoping I'm not getting sick, but the allergy index is way up right now so I could be somewhat sensitive to whatever it is.  Went for a run to help me feel better, it definitely helped!

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2

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
  • 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 - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 15m

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

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
  • CHEST - Pushups
    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
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Donto's Training Log


 November 2009 
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22 23 24 25 26 27 28
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