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January 17

January 16

Run #1
  • 10m 04s
  • 1.47 miles
  • 06m 51s /Mi

Another run for my son's science fair project, the last run had to be tossed as it was screwing up the results because it was done too slow as part of a 4 miler. So I had a warm up doing Wii boxing, took 15 min break then went running. Torched the run this time with a 6:52 pace and some good HR data.

Run #2
  • 45m 01s
  • 5.02 miles
  • 08m 58s /Mi

After the 10 hard run took a couple of minutes to get my water belt, phone and wet my head down then took off for an easy pace run. Warm and windy run but at least it was cloudy. Really need to get another music player.

72F, RH73%, SE20, cloudy

Strength
  • 07m

  • 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, Lying Oblique
    2
    30
    30
    0
    0
  • CHEST - Pushups
    2
    10
    25
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0
Sport #1
  • Foam Roller
  • 10m
Sport #2
  • Stretching
  • 20m
Bad night sleep.  Seems to always happen when I don't get enough time to wind down after work.  Did a 14 hour day yesterday, ugh!  My wife did her run early and I wasn't about to head out then, stayed in bed until 8:30.

My belated B-day present came in today, it's one of those hand held 2-ball percussion type massage machine deals, sweet!

I need to make a pull up bar in the garage...

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

January 15

TGIF!
Not sure if today will be an off day or not (drainer), depends on work.  Tomorrow AM my wife and I are going to do a long run on part of the HM course.  I plan on being reasonable with my distance and not to push it.

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

January 14

Bike
  • 03m 55s
  • 1.00 miles
  • 15.32 Mi/hr

A little warm up before the run.

Run
  • 29m 49s
  • 3.67 miles
  • 08m 07s /Mi

Short but a push into Z3 for the last half. Fist mile was a 8:25 and picked it p from there.

59F, RH80%, N5

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

January 13

Bike
  • 10m
  • 2.43 miles
  • 14.58 Mi/hr

10 min trainer pre-run warm-up.

Run
  • 30m 55s
  • 3.54 miles
  • 08m 44s /Mi

PM run on tab...Done.
Easy building run finished in mid Z2.
47F, RH73%, N4

Strength
  • 10m

  • 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
  • BACK - Pullups - Medium Grip, Pronated
    1
    8
    8
    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 - Side Planks
    2
    25
    25
    0
    0

At work between test setups

Busy busy at work, and will be for awhile.  Which is a good thing knowing what's happening for some these days.

Hopefully today was the last of the frost for awhile, 3 days straight of frost scrapping in the AM.  Tomorrow will be a shorts day :)  And I was just getting use to the cold weather runs!!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5

January 12

Bike
  • 13m
  • 2.91 miles
  • 13.43 Mi/hr

PM drainer ride on tap...Got home a bit later than planned so only 13 min warm up for the run.

Run
  • 41m 40s
  • 4.62 miles
  • 09m 01s /Mi

PM run on tap...
Nice easy Z1 run, longest since the calf injury. Funny thing, I really didn't feel any of the calf and inner thigh soreness while running but as soon as I stopped I did. Had a little hot dog dog run out into the street and wanted to chase me. Gave him a nice spray of water when he was 2-3 ft away and he went yelping back home.

46F, realfeel 41F, RH65%, W9

Strength

  • 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
    30
    30
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0
Sport #1
  • Foam Roller
  • 15m

Used the new foam roller after taking the kids to school. Why oh why have I waited so long to get one of these??? Holy cow did my inner thigh's and calf's "hurt" so good, also felt it on my ITB. Is it a great way to get moving in the morning, I feel great and relaxed. I'll show my wife how to use this in the evening.

Sport #2
  • Stretching
  • 10m

Used the new foam roller after taking the kids to school. Why oh why have I waited so long to get one of these??? Holy cow did my inner thigh's and calf's "hurt" so good, also felt it on my ITB. Is it a great way to get moving in the morning, I feel great and relaxed. I'll show my wife how to use this in the evening.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6.25

January 11

Sport #1
  • Inversion Table
  • 03m

Tried my best to loosen up the calf's today, ugh. IT before heading home from work.

Sport #2
  • Stretching
  • 15m

Tried my best to loosen up the calf's today, ugh. IT before heading home from work.


  • Health data: Sleep: 3 Stress: 3 Soreness: 1 Fatigue: 3 Hours slept: 8
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Donto's Training Log


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