Run
  • 1h 13m 08s
  • 8.01 miles
  • 09m 08s /Mi

Afternoon 8 miler on tap for today.
-------------
Done. Easy pace run.
Music
73F, RH 58%, E6
RPE 4-5

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7
Bike
  • 30m 05s
  • 7.71 miles
  • 15.38 Mi/hr

Short trainer ride sometime today...
----
Done

Run
  • 24m 24s
  • 3.02 miles
  • 08m 05s /Mi

Short run sometime today...
--------
Brick run after 4 min setup delay. Cold from being sweaty on teh bike, couldn't warm-up even with a fast pace, should have worn an extra shirt.

Music
61F, RH 35%, N4

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • 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
  • 1
    20
    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
    30
    30
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Evening Core WO while watching 300.

Sport
  • Stretching
  • 20m

Full body stretching between core exercises

Ugh, I still feel full from yesterday, ugh!

Black Friday turned into a black hole, we decided to do a 10k kitchen remodel!  With luck the refacing and doors will be done the week of Christmas before family gets here.  Did a lot of running around today looking at appliances, thinking about the Frigidaire Galley series, hhgregg has a package deal.  Counter tops are next on the list to figure out, oh what fun!

Brick training on tap for tomorrow...

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
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
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.(kg)
    Max
    wt.(kg)
  • 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
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

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
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals