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December 4

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CHEST - Pushups
    1
    25
    25
    0
    0
  • CORE - Hip lifts
    1
    25
    25
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
Sport
  • Stretching
  • 10m
Ugh, rain for the next two days here is forecasted, and its pouring right now.  I'll see if and when I can get in the short run today.

No run today, don't feel like dealing with the rain.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25

December 3

Bike
  • 40m 30s
  • 10.00 miles
  • 14.81 Mi/hr

Got a new HRM and played with it on the trainer doing intervals.
12min WU then 4* 5min steady states, 2 min recoveries. Each SS was in a higher gear.

39/17 in the trainer is not 39/17 on the road. This thing will make me stronger for riding.

T-storms rolled through at 5:30-5:45 and woke me up, ugh!  Last night was one of those nights were I could not fall asleep right away.

Spent the last 3 days in training classes to become a Class 3 energy rater for new residential homes, I like this field.  Should have taken the Class 2 training going on today and tomorrow but couldn't take the time off.

Not sure what training I'll do today, need to catchup at work, hopefully the drainer later as planned and a full core wo.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

December 2

Run
  • 50m 09s
  • 6.01 miles
  • 08m 20s /Mi

PM run, holy warm, muggy and windy! T-storm warning and a Tornado watch are in effect until 4am.

1mi WU (9:13), 4 mi tempo (31:27, 1st mi into the wind was like running up a 10% grade!), 1 mi WD (9:27).

8 min in the 69F pool afterward.

Music
78F, RH 81%, S16 mph, Gusts 25.
RPE 5 to 8 during tempo

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.25

December 1

Bike
  • 30m 10s
  • 7.65 miles
  • 15.21 Mi/hr

Drainer ride to loosen up the legs for the run.

Run
  • 25m 54s
  • 3.02 miles
  • 08m 34s /Mi

Short brick run, love the runs after the drainer spin.

76F, Realfeel 78F, RH 63%, ENE10
Music
RPE 5-6

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

November 30

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Hip lifts
    1
    25
    25
    0
    0
Sport
  • Stretching
  • 10m

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

November 29

Run
  • 1h 13m 07s
  • 8.01 miles
  • 09m 07s /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

November 28

Bike
  • 30m 04s
  • 7.71 miles
  • 15.38 Mi/hr

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

Run
  • 24m 24s
  • 3.02 miles
  • 08m 04s /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
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Donto's Training Log


 December 2009 
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27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

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