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January 10

Run
  • 35m 06s
  • 4.13 miles
  • 08m 30s /Mi

Easy run after a warm up of being part of my son's science experiment on type of exercise effect on HR. Had to do Wii tennis, then jumping jacks (ugh on the calf's), then Wii boxing and finally a run, each for 10 min with a 15 min rest break.

Did not feel any spasms in my calf so I'm considering this injury now healed.

47F, realfeel 42F, RH28%, WNW 13

The sun came out today and the SIDs can go away! At least we've broken 40F...

Stayed up late last night and watched Grand Torino, love Clint Eastwood.  Slept great though, 8 hours of solid sleep.

3.5 weeks until the 1/2 mary.  I need to revamp my training plan to cover up to the race with a the peak build the week of the race and the race being the long run of the week.  Not going to be ready for the paced I wanted to go after so I might as well add in the start of training for the June sprint while I'm at it.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8

January 9

Bike
  • 1h 00m
  • 15.10 miles
  • 15.10 Mi/hr

A total HTFU drainer ride in the 35F garage. Man it took my fingers 30 min to stop being cold so I could take off the gloves, 25 min to take of the long sleeve and my toes were frozen at the end! Who knew one would need toes covers when not moving, lol.

WU1 5min, HR avg 93
WU2 5 min, 116
WU3 5 min, 130
10 min, 146
10 min, 150
15 min, 159, 1 min stand/1:30 recv intervals.
WD1 5 min, 150, spin 100 rpm
WD2 5 min, 142

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • ABS - Crunches, Bicycle
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • CHEST - Pushups
    2
    10
    25
    0
    0
  • CORE - Bridged Leg Lifts
    1
    30
    30
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Hip lifts
    2
    10
    20
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    25
    25
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

While watching the Eagles blow another one to the Cowgirls. Not that I'm an eagles fan, just don't like the'girls!

Sport
  • Stretching
  • 15m

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8.5

January 6

Holy cow 28F in central east coast FL this morning, had to scrap frost off my car before taking the kids to school!

I have a massage appointment set for today, hopefully the calf injury/knot will be taken care of once and for all.  I will attempt to run this evening to, it will be cold though with another record low forecasted for tonight.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Hours slept: 8

January 5

Bike
  • 45m 08s
  • 11.21 miles
  • 14.90 Mi/hr

Trainer ride this evening on tap. Done:
5:09 HR103
4:59 119
4:55 134
9:57 144
10:00 152
5:00 146
5:00 132

Had some calf spasms during the ride at high RPMs. 8 min lower leg cold soak in the pool after the bike. Water has to be <<55F as the pool heat temp gauge says "LO"!

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Oblique Leg Extensions
    2
    35
    35
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

core and stretching before bedtime

Sport
  • Stretching
  • 10m
As of today 45-49 is my new Age (group)! Wink

I had a rough night of sleep, woke up at 3:15 sweating then the next 3 hours I was waking up every 30 min, weird.  First day of back to school too and had to be woken up to get the kids ready.  Feel fine now.

Holy cold this AM, had to walk the dog after dropping the kids off at school, brrr.  Tonight is suppose to be colder with a new record low.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8.5

January 4

Bike
  • 10m
  • -----
  • -----

WU on the trainer before the run.

Run
  • 33m 55s
  • 3.91 miles
  • 08m 40s /Mi

Cold weather run, gloves, headband, and 3 layers, coldest run in a long time. Decent pace for the HR.

Had 2 calf spasms that I was able to relax and ignore.

Music player needs a new battery, full charged only lasted 25min.

42F, RH52%, WSW7

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • CHEST - Pushups
    2
    10
    20
    0
    0
  • CORE - Back Bridges
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Side Planks
    2
    25
    25
    0
    0
Sport
  • Stretching
  • 15m

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8
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Donto's Training Log


 January 2010 
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31      
 

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