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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

January 1

Strength
  • 15m

  • 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, Knee Up
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • CHEST - Pushups
    2
    10
    20
    0
    0
  • CORE - Back Bridges
    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

Core WO while watching the Gators destroy Cincy in the first half!

Sport
  • Stretching
  • 20m

Full body stretching between and after core WO

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 6

December 31

December 30

Bike
  • 1h 00m 04s
  • 15.27 miles
  • 15.25 Mi/hr

Long drainer ride on tap this evening. Done, 15 min WU then increased the effort to get in low Z2 for the next 15, the Upper Z2 for the following 20 min. During the WD had my son take a video and some pix of me so I can gauge my positioning with the new setup.

Run
  • 19m 24s
  • 2.22 miles
  • 08m 44s /Mi

Brick. Finally a run without any real calf issues, felt a tiny twitch at the end when I slowed it down. I was able to hold good pace.

Sport
  • Stretching
  • 05m
Going to the Chiro today and will see if the MT is available to look at my calf.  I really need to get running, starting to feel the fall off and its only 5 weeks until the 1/2M.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7.75

December 29

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
    30
    30
    0
    0
  • CORE - Bridged Leg Lifts
    1
    30
    30
    0
    0

Quick core before bed

Sport #1
  • Chiropractic
  • 01m

Intertwined with the core exercises, Glutes were tight for the biking.

Sport #2
  • Stretching
  • 10m

Intertwined with the core exercises, Glutes were tight for the biking.

  • 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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
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  • 2013 totals
  • 2012 totals