Monday - February 1

Bike
  • 45m
  • 11.58 miles
  • 15.44 Mi/hr

Evening trainer on tap...
Done.
7 min WU
6 min build
18 min intervals, 0:15 on-0:15 off ...2:00 on-2:00 off on 15 secs.
6 min spin
3 min power
5 min WD

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

Sunday - January 31

Bike
  • 10m
  • 2.40 miles
  • 14.40 Mi/hr

Pre-run warm up.

Run
  • 25m 55s
  • 3.13 miles
  • 08m 17s /Mi

Run through the neighborhood, got 25 miles in for the week!

Music
RPE 5-6
60F, RH64%, N19

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
    1
    20
    20
    0
    0
  • CORE - Bridged Leg Lifts
    2
    10
    20
    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

Before bedtime

Sport #1
  • Foam Roller
  • 20m

Roller 10min AM and PM
Stretching PM with core

Sport #2
  • Stretching
  • 10m

Roller 10min AM and PM
Stretching PM with core

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

Saturday - January 30

Run
  • 1h 14m 48s
  • 8.41 miles
  • 08m 53s /Mi

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

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

Friday - January 29

Sport
  • Inversion Table
  • 03m
Good morning world!  Feeling OK this morning, legs a bit fatigued as expected but not too bad right now, we'll see how the day progresses. Easy trainer and maybe a very short run on tap for this evening.  Need to get into the office and work with the Samsung engineer...

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

Thursday - January 28

Bike
  • 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!

Run
  • 1h 26m 40s
  • 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

Sport #1
  • Inversion Table
  • 03m

IT and stretching before long run

Sport #2
  • Stretching
  • 05m

IT and stretching before long run

Man I feel good today, after yesterday's downer which I was scared that I was going to be getting a cold.  Have a client in house today but shouldn't be a killer day.  Planning on running an over and back on the EG bridge on my long run home tonight. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8.5

Wednesday - January 27

Oh no, I think I'm getting sick, sneezing, runny sinus, rash that I get with some viruses and I feel a bit drained.  If its what the kids had last week it'll be a short one.

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

Tuesday - January 26

Donto's Training Log


 February 2010 
SunMonTueWedThuFriSat
  1 2 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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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