Bike
  • 45m
  • 11.60 miles
  • 15.47 Mi/hr

Did the planned Wk3Q3 workout. Cut it short 10 min so I could get ready for dinner. Getting in better shape as the 15x30" (30'RI) 120-130% FTP intervals weren't all that bad.

Stayed up late least night, wife and I watched a movie, and had some drinks and talked.  Woke up at before 9 and we took the kids to the 10:30AM movies so they could see their movies, Alice in Wonderland and Percy Jackson and the Olympians.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 7
Might end up taking the day off.  Right hammy is still tight and so is my back which I'm sure is the root cause.  Between the trainer rides and pull-ups I'm stressing my back a lot more than I have been and it's typical muscle soreness/tightness that has to be worked out.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 52m 02s
  • 6.04 miles
  • 08m 37s /Mi

PM run on tap...
Done, Z1/Z2 run. Right hammy is tight, slowed it down at the end to let it relax a bit.

Strength
  • 03m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • BACK - Pullups - Medium Grip, Pronated
    1
    8
    8
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    1
    7
    7
    0
    0
  • CORE - Hip lifts
    2
    20
    20
    0
    0

Quick little WO!

Got cold feet this AM, literally another near record low and it was too cold to go out for a 6 miler, had to bundle up to walk the dog.  Actually think I'm getting tired of having to work myself up for these cold weather workouts.  Last night my feet got cold on the trainer, there I was sweating and my feet were numb cold.  Looking forward to the day when I can go out and WO without a shirt on again!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Bike
  • 1h 00m
  • 15.30 miles
  • 15.30 Mi/hr

Wk3Q2 Done.
WU2 10 min AHR 103
MS1 20min 80-85% FTP (3x6:40), ~85 rpm 123, ~90rpm 127, ~94 131.
Recv 5 min Rest B
MS2 20min 80-85% FTP (4x5:00), ~81 rpm 131, ~89 134, ~95 135, ~100 140.
CD 5 min

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches, Bicycle
    1
    30
    30
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    40
    40
    0
    0
  • 4
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    50
    50
    0
    0
  • CORE - Oblique Leg Extensions
    2
    40
    40
    0
    0
  • CORE - Side Planks
    2
    20
    20
    0
    0
  • CORE - Superman
    1
    40
    40
    0
    0

Core and stretching while watching CSI LV

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

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.25
Run
  • 41m 20s
  • 5.05 miles
  • 08m 11s /Mi

Heading out for a 5 mile (3mi tempo) run. Will need the pace to get warm!
----------
WU 1mi 8:45 AHR 133
T1 7:24 154
T2 7:42 154
T3 7:35 164 (into wind)
CD 9:53 149

48F, Wind NW16
Music

Strength
  • 04m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches
    1
    100
    100
    0
    0
  • ABS - Crunches, Knee Up
    2
    30
    40
    0
    0
Sport
  • Inversion Table
  • 03m 30s
Right Glute and Hammy are tight today since the run.  Will have to work on these later tonight.

Weight wise I haven't been this light since the mid eighties.  I remember trying all I could to be "bigger" than 170 and here I am today at 168 thinking either I'm getting old and losing the "10% per year of muscle mass or all this training is really paying off!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Bike
  • 50m 02s
  • 12.90 miles
  • 15.47 Mi/hr

WK3 Q1 workout on tap...
Done while the cold front and rain passed through. Avg watts 148.

WU - 20min AHR 120
MS - 5x1 110-115% FTP (AHR 148), 15min 80-85% FTP (AHR 145, split into 3*5min at ~95, ~103, ~87 rpms)
CD - 5min 60-70% FTP (AHR 128)

10min cool soak in the 59F pool immediately after.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Run
  • 29m 10s
  • 3.22 miles
  • 09m 04s /Mi

Easy evening run.

Music
RPE 4-5

Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • BACK - Pullups - Medium Grip, Pronated
    1
    8
    8
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    1
    8
    8
    0
    0
Sport
  • Inversion Table
  • 03m

Pullup sets before and after IT

Revamping my training plan to meld the 14wk power bike training with a new run training plan.

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

Donto's Training Log


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