Thursday - November 26

Run
  • 42m 20s
  • 5.08 miles
  • 08m 20s /Mi

First "speed interval" WO at WP.

1.27 WU 11:31
1.0 Int 6:41
0.52 recv 5:11
1.0 Int 6:51
0.52 Recv 7:20
0.77 WD 4:46

Music
My son trailing me on his bike
61F, RH 100%, NW 9, cloudy with sun breaking through at the end.

mmmm, Turkey!

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

Wednesday - November 25

Bike
  • 36m 06s
  • 8.85 miles
  • 14.71 Mi/hr

Easy trainer ride on tap...
Done

RPM Avg 92

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
  • BACK - Pullups - Medium Grip, Supinated
    1
    6
    6
    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 - Hip lifts
    2
    5
    20
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    25
    25
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 15m
No WO yesterday and I feel great today.  Easy drainer ride today and tomorrow we are doing a family WO at the local park.  Kids will ride their bikes as my wife and I run.  I have the first speed WO tomorrow (2x1mi) so the park loop will be perfect.

Picked up my glasses this AM and wearing them at the PC for the first time.  Certianly helps but don't like to have to look over them for distance viewing, should have gotten bifocals, LOL!

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

Tuesday - November 24

Monday - 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

Sunday - 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

Saturday - 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
  • 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

Friday - November 20

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

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

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals