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September 13

Run
  • 22m 22s
  • 2.42 miles
  • 09m 14s /Mi

I actually got up early this morning and went for a easy run before the full moon set with the morning dawn just starting. It was absolutely beautiful running without music and hearing the morning coming alive!

Swim
  • 08m 25s
  • 440.00 yards
  • 01m 54s /100 yards

PM swim before the bike on tap...
Done, pool is warm 88F, too warm to go much further.
440*1

Bike
  • 1h 05m
  • 19.02 miles
  • 17.56 Mi/hr

PM trainer workout on tap, wk13 Q1 WO. MS 4*10' at 95-100% (18.5-18.9mph) going to be a tough one!
Done, nice WO: MS 10'#1 18.7 mph/HRA 140; 10'#2 18.8/148; 10'#3 18.9/152; 10'#4, 18.8/155.

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    20
    20
    0
    0
  • CHEST - Pushups
    1
    10
    10
    0
    0
  • CHEST - Pushups, Wide Arm
    1
    10
    10
    0
    0
  • CHEST - Pushups-Diamond
    1
    10
    10
    0
    0
  • CHEST - Pushups-Feet raised
    1
    10
    10
    0
    0
  • CHEST - Pushups-Leap (or clap)
    1
    10
    10
    0
    0
  • CHEST - Pushups-Staggered-L
    1
    10
    10
    0
    0
  • CHEST - Pushups-Staggered-R
    1
    10
    10
    0
    0
  • CORE - Oblique Leg Extensions
    2
    20
    20
    0
    0
  • CORE - Submarines
    1
    10
    10
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Yoga - Lord of Dance Pose
    2
    10
    10
    0
    0

Core with stretching

Sport
  • Stretching
  • 20m

Full body stretching between doing core

Less than 3 weeks to the race.  The swim should be average to above average.  Feeling confident for the Bike with couple of long rides and solid trainer workouts left.  Soon it'll be time to shift the focus for the run.  I'm sure there will be some race course training the next two weekends, I'll have to see what's in the local blogs.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.75

September 12

In school service day so we went to WetNWild with some other families.  Man lots of stair climbing, definitely was feeling it in the legs from Sunday's bike.  Turned into an off-day, will make up the swim and run during the week.

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9

September 11

Bike
  • 2h 48m 25s
  • 47.95 miles
  • 17.08 Mi/hr

Rode up to the Firestation with E,S,C. Pickdup another rider on a tr-bike a few times and he and I did some 23-25mph intervals.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 6

September 10

Swim
  • 12m 15s
  • 500.00 yards
  • 02m 27s /100 yards

Pre-run swim to get warmed up.
3*100
200

Run
  • 42m 16s
  • 4.94 miles
  • 08m 33s /Mi

Cocoa Y run, felt really good today, HR mid+ Z1 until 2mi to go then I picked it up a bit for upper Z2. Full sun and light breeze but never got that hot feeling.

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

September 9

Sport #1
  • Foam Roller
  • 20m

An evening of stretching, foam roller, The Stick, baseball and self massage are on tap

Sport #2
  • Massage
  • 20m

An evening of stretching, foam roller, The Stick, baseball and self massage are on tap

Sport #3
  • Stretching
  • 30m

An evening of stretching, foam roller, The Stick, baseball and self massage are on tap

Woohoo, it the off-day! Cool

Couple beers tonight and struggle to stay up past 11pm so we can watch a movie.  Looking forward to the weekend of training.  Tomorrow morning while the kids are at swim practice I have a short swim and 4.8mi run, then Sunday morning a 45mi ride up to the fire station.

On Sunday it three weeks left until race day, lots of build to do during the next two weeks.  Training has been solid, wish I could have 6 more weeks, lol! 

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

September 8

Swim
  • 11m 22s
  • 500.00 yards
  • 02m 16s /100 yards

Recovery swim, went nice and aasy with a nice glide.

Bike
  • 55m
  • 15.48 miles
  • 16.89 Mi/hr

Did the Wk12 Q2 wo since I rode twice in a row.
5' WU
MS repeated 3x: 5' 75%, 5' 70%, 5' 80%.
5' CD

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    1
    25
    25
    0
    0
  • CHEST - Pushups
    1
    5
    5
    0
    0
  • CHEST - Pushups, Wide Arm
    1
    5
    5
    0
    0
  • CHEST - Pushups-Diamond
    1
    5
    5
    0
    0
  • CHEST - Pushups-Feet raised
    1
    5
    5
    0
    0
  • CHEST - Pushups-Leap (or clap)
    1
    5
    5
    0
    0
  • CHEST - Pushups-Staggered-L
    1
    5
    5
    0
    0
  • CHEST - Pushups-Staggered-R
    1
    5
    5
    0
    0
  • CORE - Submarines
    1
    5
    5
    0
    0
  • CORE - Yoga - Lord of Dance Pose
    2
    10
    10
    0
    0
  • LEGS - Straight leg deadlifts
    1
    5
    5
    44
    44
Sport
  • Stretching
  • 10m

Body stretching during strength

Man I'm loving the sleep quality that last couple of nights with 8-8.5 hours. Swim-run on tap tonight, "Can't Wait"!

Realized my training WO were a bit out of sync since I missed Tues ride so instead of a run I did another ride to sync up.  Gives me tomorrow off as planned (yeah!) and a nice run on Sat.

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

September 7

Bike
  • 1h 05m
  • 18.52 miles
  • 17.10 Mi/hr

Wk12 Q1 drainer wo tonight on tap...
WU 20'
MS 3*12' 95-100% FTP.
CD
-------------
Great ride tonight, 18.7, 18.8, 18.7 averages for MS, right at 97%. 1st one kept changing gearing for different rpm's, HR avg 143. 2nd kept the same gear for 1st 6 min then varied it, hr 149. 3rd one stayed in a single gear for whole duration, hr 150.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
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Donto's Training Log


 September 2011 
SunMonTueWedThuFriSat
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11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 
 

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