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View albumJanuary 30
January 29
- Inversion Table
- 03m
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8
January 28
- 24m 10s
- 6.00 miles
- 14.90 Mi/hr
Rode the MTB into work today so that I can run home later tonight. Had a nice tailwind for 70% of the ride and can definitely tell the limited trainer work has been worth it so far, never felt legs!
- 1h 26m 39s
- 9.75 miles
- 08m 53s /Mi
Long PM run on tap, 8-10 miles...
I can't beleive how many physical "emotions" I went through on this run. First 4 miles were typical easy low Z2, enjoying the near full moon on a clear night sky just tuning out. Then around mile 5 I felt like I was falling apart, feet, knees and neck started to hurt, couldn't relax, music sucked, and so on. At mile 7-8 I thought my hammy's were going to lockup and was pushing a wall. Then when I turned on the road for the last 1.5 I felt nothing and was back in the groove again but it seemed to "hurt" more to run slow so I picked up the pace and finished the last 1/2 at high Z2/8 min pace and felt great again. Weird!
Music
60F, RH83%, NE6
64F cool water leg soak for 15min after.
3.08 mi - 8:47, HR 139
3.09 mi - 8:56, HR 146
3.58 mi - 8:55, HR 147
- Inversion Table
- 03m
IT and stretching before long run
- Stretching
- 05m
IT and stretching before long run
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8.5
January 27
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 8
January 26
January 25
- 07m
- 1.60 miles
- 13.71 Mi/hr
Pre-run warm up for the legs
- 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!
- 10m
- 2.20 miles
- 13.20 Mi/hr
Post run cool down
- 03m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CHEST - Pushups3151500
- CORE - Oblique Leg Extensions2353500
PU to shake thing up some, 1 legged right foot, then left foot, last set feet on couch
- 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
- 10m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches110010000
- ABS - Crunches, Bicycle2152000
- ABS - Crunches, Knee Up1303000
- ABS - Crunches, Lying Oblique2404000
- CORE - Half Up Twists1303000
- CORE - Heel Touches1505000
- CORE - Hip lifts2152000
- CORE - Side Planks2252500
- CORE - Superman1404000
While watching the awesome Saints-Vikings game
- Stretching
- 10m
With core
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Donto's Training Log
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January 2010 
Volume
Actual vs Planned
Upcoming races
- Rotary Pineapple Man Triathlon (Triathlon)6/2/2013 Melbourne Beach, Florida
- Henderson Harbor Triathlon- Olympic /Sprint (Triathlon)7/14/2013 Henderson Harbor, New York
- Battle of the Bridges - Sprint (Triathlon)9/29/2013 Melbourne, Florida
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AM run into work. Making the AM longer in case the PM gets scratched due to inbound storms.
Ack, 90% of this run was into the stiff wind, Ack! Did the inverse of Thursday's run but took off the 0.6mi after the EG bridge. Did an over and back of the bridge, heading back West going up the 4% grade into the wind was some hard work! HR was high from the start due to the winds and warmth. Ignored it after half way and went by breathing rate and feel.
No music
RPE 4-7
77F, RH68%, SSW17, cloudy