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January 25

Bike #1
  • 07m
  • 1.60 miles
  • 13.71 Mi/hr

Pre-run warm up for the legs

Run
  • 32m 30s
  • 4.30 miles
  • 07m 33s /Mi

Suppose to be an easy run but I wanted to verify my upper Z2 pace on a short sustained run.
0.3 WU, HR Avg 127
1.0, 7:23, 149
2.0, 7:21, 156
3.0, 7:36, 156
4.0, 7:43, 158

60F, RH45%, W10

Result, I have a mental reset!

Bike #2
  • 10m
  • 2.20 miles
  • 13.20 Mi/hr

Post run cool down

Strength
  • 03m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups
    3
    15
    15
    0
    0
  • CORE - Oblique Leg Extensions
    2
    35
    35
    0
    0

PU to shake thing up some, 1 legged right foot, then left foot, last set feet on couch

Sport
  • Stretching
  • 15m

Also massaged my right foot and calf, some tightness and foot soreness.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.75

January 24

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • ABS - Crunches, Bicycle
    2
    15
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    50
    50
    0
    0
  • CORE - Hip lifts
    2
    15
    20
    0
    0
  • CORE - Side Planks
    2
    25
    25
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

While watching the awesome Saints-Vikings game

Sport
  • Stretching
  • 10m

With core

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

January 23

Run #1
  • 53m 49s
  • 6.00 miles
  • 08m 58s /Mi

Run 1 for the day, home to the office. Warm with the sun, had to slow it down to stay in the Z2 range.

Music
RPE 4-5
Sunny, 75F, RH63%, E13

Run #2
  • 50m 24s
  • 6.00 miles
  • 08m 24s /Mi

PM run home. Felt great, nice without the sun load!

Music
RPE 5-7
69F, RH67%, E11

mi 1 8:27, HR avg 127
mi 2 8:35, 141
mi 3 8:20, 143
mi 4 7:40, 157 (pace check for top of Z2, if this is true then should be a good 1.2Mary start pace)
mi 5 8:34, 148
mi 6 8:46, 149

Watched 'My Sisters Keeper' last night, what an emotional draining tear fest!

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

January 22

Another long day at the office, getting a lot done but plate is still full.  Can't complain though. we at a crossroads of sorts, need to invest a lot of $ to expand into the VoIP world. The work is there, just how much is the big unknown.

Working tomorrow, running into the office then back home good a good 11-12 mile day.

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

January 21

Bike
  • 40m 10s
  • 10.14 miles
  • 15.14 Mi/hr

Trainer ride, finally some warmth!
WU 10min, avg HR 98
Build 10min 123
M1 5Mmin 137
M2 5min 144
Spin 5min 136
WD 5min126

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    30
    30
    0
    0
  • ABS - Crunches, Knee Up
    1
    30
    30
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    2
    4
    5
    0
    0
  • CHEST - Pushups
    1
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0
Sport #1
  • Inversion Table
  • 05m
Sport #2
  • Stretching
  • 15m
Feel great after yesterday's longish run.  10-15 minutes soaking legs and hips in 60-65 degree pool water is the best thing going after a good workout.

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

January 20

Run
  • 1h 02m 34s
  • 7.16 miles
  • 08m 44s /Mi

PM run on tap, need to map out a 7-8 miler...
---------------------
Done. Actually a bit too easy but it was my longest in a month and didn't push it.

Music
65F, RH70%, SE5
soaked the hips and legs for 12min in the 61F pool afterward

Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • CHEST - Pushups
    2
    10
    20
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

Some core while stretching after the run

Sport
  • Stretching
  • 10m
Well today's plan to ride the MTB into work and run home won't work.  Two "sick" kids just had to go to school today because its class picture day. I'll be totally surprised if one of them doesn't come home early, so I have the car.  Made my son take some cold medicine and it was a drawn out drama fest!  This boy will not be a liquor drinker!

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

January 19

Oh boy. son stayed home today, sick.  Just picked up my daughter from school, bad stomach ache, oh boy!

Looks like it'll be a late work night.  Daughter fell asleep before 5pm, so it's official the bug has found the household.  Wife will not be going to the Y tonight so I can stay and work on the DTV project more. 

No training tonight though, was going to spin but I'll save the legs for tomorrow.  It'll be a MTB ride into work and do an evening 7 miler home for tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25
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Donto's Training Log


 January 2010 
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31      
 

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Distance

Actual vs Planned

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