Run
  • 45m 18s
  • 6.21 miles
  • 07m 18s /Mi

Well it was a top 5 until the official results were posted!

Sport #1
  • Foam Roller
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7
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
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.(kg)
    Max
    wt.(kg)
  • 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
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
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
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

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      
 
Time
Distance
Time
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