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View albumSeptember 20
September 19
- 26m 39s
- 3.10 miles
- 08m 36s /Mi
Pm run on tap...
Done
- Chiropractic
- 01m
3pm chiro appt
Only 2 weeks left until race day. Training volume starts its decline but the intensity will now increase. Last weeks overall volume was down from the plan but it was because of a 3rd 1.25 trainer ride vs a 2.7 hr outdoor ride and reduced swim volume but still did the 3 sessions. Feeling good right now, hopefully no colds or injury occurs and I can go into the race at max potential.
Chiro appointment later today.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
September 18
- 1h 15m
- 21.85 miles
- 17.48 Mi/hr
Did a trainer ride instead of outdoor ride, modified the Wk13 Q2 workout:
WU 10'
MS:
1) 4*5' with 5% increments, 75-90% FT
2) 4*5' 10% increments, 75-105% FT
3) 4*5' 10% increments, 80-110% FT
CD 5'
- 14m 30s
- 700.00 yards
- 02m 04s /100 yards
Swim after the ride.
700*1
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
September 17
- 46m 33s
- 5.46 miles
- 08m 31s /Mi
Ran at the Y while kids were at swim practice. Hot with full sun, good thing there was a breeze.
- Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8
September 16
- 1h 05m
- 18.85 miles
- 17.40 Mi/hr
PM Q2 or Q3 trainer ride: MS will either be the 5'x20 or 20'x2...
Done, actually, somehow, got my @ss on the trainer this morning and did the 2x20' at 95% FT. Not that bad once I got past the warm-up.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
September 15
A bit tired today, feel my legs a bit this morning after last nights race course tempo run that includes the EG Causeway over-and-back. Today is a trainer bike session, lucky me
!
I have to be on a conference call tonight so swapping todays bike WO with tomorrow's off day.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
September 14
- 15m 43s
- 690.07 yards
- 02m 16s /100 yards
PM swim on tap...
OWS on the race course. Rough water with the wind waves blowing into the cove. OK with sighting. Googles fogged > 300 yards, didn't wet them first.
- 28m 34s
- 3.57 miles
- 08m /Mi
PM run on tap...
Ran the race course, strong headwind going over the causeway but flew on the way back. Forgot to check pace for last 1/4mi as HR was approaching LT.
- 05m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1404000
- CORE - Heel Touches1404000
- CORE - Hip lifts1151500
- CORE - Side Planks2151500
- Foam Roller
- 15m
Stretching with core and foam roller/Stick
- Stretching
- 15m
Stretching with core and foam roller/Stick
Slept great last night, woke up a bit groggy but nothing the 1st cup of coffee couldn't handle!
I need to check FB to see if the LRS is having their swim-run training on the race course tonight. This would fit perfectly with today's planned training. It's on, out of the office at 5:45!
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Donto's Training Log
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September 2011 
Volume
Actual vs Planned
Upcoming races
- Rotary Pineapple Man Triathlon (Triathlon)6/2/2013 Melbourne Beach, Florida
- Henderson Harbor Triathlon- Olympic /Sprint (Triathlon)7/14/2013 Henderson Harbor, New York
- Battle of the Bridges - Sprint (Triathlon)9/29/2013 Melbourne, Florida
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Makeup, AM swim after taking girl to school:
500, 1' RI
400, 1' RI
300, 1' RI
200, 30" RI
120
Slipped on my running shoes and did a short brick run. Calf's were very tight at teh start and stopped for a quick stretch then all was well.
PM ride on tap, Wk 14 Q1 WO...
Done
Wu 20'
MS: 2x20' at 95-100% FT, 2' RI
CD 3', high RPM spinning, started to feel the calf's tighten up. Need to forgo the spinning and stay with new improved lower rpm rate.