Tuesday - February 9

Bike
  • 20m
  • 4.37 miles
  • 13.11 Mi/hr

Did two 10 min easy spins. In between way I fiddled with the aerobar positioning some.

Strength
  • 20m

  • 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
    30
    30
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    1
    6
    6
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    1
    5
    5
    0
    0
  • 2
    15
    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
    1
    20
    20
    0
    0
  • CORE - Oblique Leg Extensions
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    30
    30
    0
    0

Core WO at the office between test runs.

Sport
  • Inversion Table
  • 05m
Taking another day off.  Thighs are much better than yesterday but still sore, last nights hot tub soak and massage by the jets was a good thing to do.  Right now the 10k in two weeks is a maybe, need to get back into the Tri mode.

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5

Monday - February 8

My Thighs are getting so sore!

Going to clean up the house a bit, slowly walk the dog (after it warms up some), go to lunch with our friends from NY then head into the office for a bit.  Will hit the Y later today when my son has swim practice and talk with coach Colby about swimming.  Which leads into me having to map out the training for the next couple of months for the May Bike-run race, the June Sprint A-race and the July 15k.  Added version 1 of a training plan, starting light on the swim though.

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8.75

Sunday - February 7

Run
  • 1h 40m 19s
  • 13.10 miles
  • 07m 40s /Mi

Time is official, nailed my race goal of 7:40's, WOOHOO! See RR.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Saturday - February 6

Sport #1
  • Foam Roller
  • 20m
Sport #2
  • Inversion Table
  • 04m
Sport #3
  • Stretching
  • 20m
Ah, after Thursday nights 5.5 hours of sleep last night was heaven!  Going to packet pickup and check out the expo later today and need to decide on what to wear for the run, going to be cold by FL standards with a projected 42F at the start and 45 by the finish.

Lots of water and rolling & stretching today and need to do the inversion table too as my back is not quite right.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9.5

Friday - February 5

Thursday - February 4

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

Wednesday - February 3

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

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

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals