Thursday - January 7

Wednesday - 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

Tuesday - 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

Monday - 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

Sunday - January 3

Saturday - January 2

Friday - 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

Donto's Training Log


 January 2010 
SunMonTueWedThuFriSat
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3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals