Friday - February 26

Taking the day off and will work on stretching throughout the day with focus on the left calf, which is sore on the trigger point.

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

Thursday - February 25

Bike
  • 1h 11m
  • 18.16 miles
  • -----

PM Trainer Ride on tap, Wk2Q2 workout.
Done, phew that was long one! had one issue were ~45 min into it my left calf spasmed but rolled on with it. After I had a nice knot on the inside head of the Gast and worked on it with massage, roller and the stick. Cold packed it the but on the compression sleeve for bed.

WU#1 20min
MS 4x10' builds with 2' Rests (note last 10 at 90-95% used varying RPM/gears)
CD 5min
Avg watts = 145

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    1
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    35
    35
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    1
    7
    7
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    1
    7
    7
    0
    0
  • 3
    15
    20
    0
    0
  • CORE - Bridged Leg Lifts
    1
    30
    30
    0
    0
  • CORE - Oblique Leg Extensions
    2
    35
    35
    0
    0
Sport #1
  • Foam Roller
  • 15m

Roller and the Stick with stretching

Sport #2
  • Stretching
  • 10m

Roller and the Stick with stretching

Man work is really being a bitch lately but I'm am NOT complaining!  Got home too late last night to WO, had a dental appointment yesterday (more work needed, ugh) and somehow forgot to call my mom for her 71st B-day (feel like total shit about that).  I will get in a trainer WO tonight, hopefully nothing at work gets in my way.  Oh, did I mention that winter will just not let go, freaking 40F again this AM with blowing winds.  Sat AM 10k looks to be low to mid 40's but with a light wind, which I really really hope that's true as finishing the 10k against a wind on the Causeway will be a real bitch.

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

Wednesday - February 24

Tuesday - February 23

Bike
  • 55m
  • -----
  • -----

Did the 5 min power test this morning. Ugh 5 minutes never took so long!

Sport #1
  • Chiropractic
  • 01m
Sport #2
  • Foam Roller
  • 05m
Both power tests have been completed, 20min = 204 and 5 min = 233.  I now have a solid basis to begin all the work per Jorge's plan.
Training ZonesMinMax
Z1-109
Z2111148
Z3150178
Z4180207
Z5209237

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

Monday - February 22

Run
  • 44m 01s
  • 5.43 miles
  • 08m 07s /Mi

Had to kick myself pretty hard but I got out this morning and did a run and feel great about it!
First 4.5 miles at low to mid Z2 pace with some HR creep from the warmer weather. last ~mile pushed it to simulate a 10k finish with last 4 tenths at LT threshold. 5min CD with walk/easy jog. Post run 12 min 60F water pool soak.

RPE 5-9
Music
69F, RH72%, SSE13

Suppose to rain later today so I got out and ran.  Back is feeling much better but still have an issue with my right glut.  Busy day on tap at work...

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Sunday - February 21

Sport
  • Inversion Table
  • 04m
Back is doing much better again today, did a lot of stretching last night again.  At work for a bit today and will get in a run later.  I really need to figure out a better schedule than what I though would work.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7.5

Saturday - February 20

Bike
  • 45m
  • 12.25 miles
  • 16.33 Mi/hr

Setup the Kurt Kinetics Power Meter once I found the instructions for it. Had to use the Space Bar from my MTB to have both CPU's on the bike. After setting up the KK PM I did a 5 min test run and the distance and speed was the same for both CPUs so that was a good sign. Studied Jorge's 20 min FT test and decided to try it.
WU - 10 min build, 5 min Alt 30fast/30 recv then 5 min of moderate.
Main - 20 min of as hard as I could like the HR test. Result was a TT power test average of 204,and HR avg of 157 which is 10 bpm lower than my last HR LT test that has the extra 10 min.

The older version KK PM is not of very good quality, sometimes pushing the main button doesn't register, other times it double hits.

back is a bit stiff, will continue to work on this today.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Crunches, Bicycle
    1
    35
    35
    0
    0
  • ABS - Crunches, Knee Up
    2
    10
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • 2
    10
    20
    0
    0
  • CORE - Bridged Leg Lifts
    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
    35
    35
    0
    0
  • CORE - Side Planks
    4
    15
    20
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

PM watching the Olypmics

Sport #1
  • Foam Roller
  • 10m

While doing core

Sport #2
  • Stretching
  • 20m

While doing core

Still a bit stiff this morning, but overall much better than I was yesterday.  Last nights therapy has helped.  I want to get out and at least run for a bit today, guess I'll see what happens.  In the meantime I have to do some more stretching.

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

Donto's Training Log


 February 2010 
SunMonTueWedThuFriSat
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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

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