Run #1
  • 50m 17s
  • 5.97 miles
  • 08m 25s /Mi

AM run into work,yes work :(

RPE 5-6
Music
Mostly cloudy 65F (realfeel), RH 74%, N6

Wore the HRM on the run with 47 min in Z2. Mid Z2 pace after 2 mile WU is currently 8:20. My RPE is off a bit, need to recalibrate!

Run #2
  • 50m 54s
  • 5.97 miles
  • 08m 32s /Mi

PM run home from work :)...I am a machine!

8:30 pace is min Z2

RPE 4-5
Cloudy 70F, RH67%, NE 11

Split run today to makeup for Friday and Sat missed runs (12 miles total).

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8
Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 10m
Spent the day starting the kitchen remodel job.  Cit a nice big hole in the wall to open up the entry into the kitchen from the dinner room side and took down some cabinets in prep for the new pantry. Evening was spent shopping. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8
Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches, Lying Oblique
    2
    30
    30
    0
    0
  • 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
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
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
Bike
  • 30m 11s
  • 7.65 miles
  • 15.21 Mi/hr

Drainer ride to loosen up the legs for the run.

Run
  • 25m 54s
  • 3.02 miles
  • 08m 35s /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

Donto's Training Log


 December 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 31  
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals