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
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
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
  • 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

Run
  • 27m 04s
  • 3.02 miles
  • 08m 58s /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
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

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

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     
 
Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals