Strength

Some PM core on tap...

Feeling good today.  Had to take the dog to the vet this AM for his annual so didn't get in my roller and stretching session.  Will do it tonight with some core and may be a little spin on the trainer.

Friends from NY arrived last night for the race this weekend.  Got some emails for the race details, getting excited and nervous for some reason, I usually don't!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Run
  • 37m 06s
  • 4.05 miles
  • 09m 10s /Mi

Easy run.

Music
RPE 4-5

Going to be a tired day, stayed at the office unti midnight working on setting up the new PC.  Got a lot to do to.  Hopefully I'll get in a short easy 3 miler later today.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Sport #1
  • Foam Roller
  • 15m

AM roller and stretching after walking the dog.
PM roller and stretching before bed, really needed it with the days stress.

Sport #2
  • Stretching
  • 15m

AM roller and stretching after walking the dog.
PM roller and stretching before bed, really needed it with the days stress.

Got my new running shoes!  Going to wear them today to get them shaped a bit then do an easy evening run in them. No doubt another busy day on tap at work so free time will be limited today.

Shit happens!  My old Win2K PC hard drive croaked today.  Luckily it was only on the C: partition and not my data partition and was able to put it in newer PC and grab the data. Phew that could have been a disastrous since my backing up has been way too lazy.

So no run tonight as I'm still hammering away on setting up the new PC to my liking and needs...........

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25
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
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.(kg)
    Max
    wt.(kg)
  • 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
  • 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
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

Donto's Training Log


 February 2010 
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Distance
Time
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