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View albumWhen you are a dog everything looks like a rabbit
February 9
February 8
- 45m 36s
- 1800.00 yards
- 02m 31s /100 yards
3 sets
250 pull
250 kick
100 free
Pool was cold and my back tightened up the minute I dove in. I stretched a little then swam the first set, stretched, swam the second set, stretched and then focused on the third.
| Learn |
| Everything you don't know is an opportunity to learn. And everything you already do know is also an opportunity to learn. In every victory and every defeat there is the opportunity to learn. With each new person you meet, with each new situation you encounter, comes an opportunity to learn. Learning can move your life forward. Learning allows you to smash through your previous limitations. Learning is a lifelong experience, and a necessity if you are to fulfill your positive possibilities. Through learning you can distinguish yourself. You can raise yourself to new heights despite the challenges standing in your way. Every day is a golden treasure chest full of things to learn. Those who partake of that treasure bring many great things to themselves and their world. Anyone can learn, and everyone can benefit from learning. Learn all you can at every opportunity; delight in the riches that knowledge and wisdom can bring. |
It's Thursday - ugh! It was -17 this morning when I got up. I am soooooooooooooo tired of cold. My back is feeling better this morning (it really is too early to tell though). I did adjust the fore/aft position onf my saddle before last night's ride.
I hope to get in the pool at noon today (and tomorrow) barring any last minute troubles at work. I haven't decided on a run or ride for tonight (depends on what it going on at the Delano Community Center).
No Vitamin I so far today so things are looking up. In 5 minutes I'll "escape " to the pool!
- Health data: Sleep: 2 Stress: 1 Soreness: 2 Fatigue: 3 Hours slept: 8
February 7
- 30m
- 7.56 miles
- 15.12 Mi/hr
Max Heart Rate Test
5 min warm up
increase pace 5 min
increase pace again for 5 min
3 minutes all out
10 min easy spin cool down
My Hr maxed at 160 and I had really pushed HARD! I'll do this test a couple more times then average the numbers
- 15m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches (FB)2252500
- ABS - Medicine Ball Twist120202020
- ABS - V-Ups (FB)1151500
- CHEST - Pushups (FB)1151500
- CORE - Superman10000
- CORE - Superman (FB)1151500
- LEGS - Hip adductor1151500
| Venture out |
| There are a lot of terrible things that might happen today. They might happen, but they probably won't. And yet too often the apprehension over those things that might be, unlikely as they are, holds us back from the great things that very well could be. And ironically, what ends up happening is the very worst thing that could possibly happen -- nothing at all. Though there are risks in every moment, they are far outweighed by the positive possibilities. For every difficulty that might befall you, there are a dozen opportunities waiting to be seized. Boldly venture out today and every day. Live fully the miraculous life with which you're blessed. The joys are yours to experience when you have the courage and faith to participate. Take a deep breath. Realize that there's a whole, wonderful world just waiting for you to relish. Be a part of it. Focus on the great things that could be, and delight in making them happen. |
Back is sore this morning. I was fine until I walked around here at the shop then it started to tighten up. Looks like I'll be stretching today!
No noontime swim :(. @ more minutes and i would have been out the door but a production machine went down and I had to get it going again. This work thing seems to be getting in the way of training.
- Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 4 Hours slept: 8
February 6
- 30m
- 8.00 miles
- 16.00 Mi/hr
Did theFoster Talk Threshold Test (135). This says my max heart rate is 169. I'll do this test again over the weekend. I finished off with about 15 minutes or steady riding bringng my ave speed up tp 16 mph (goal for Tri-U-Mah).
Back is still a little sore. It is too early to see where it goes today. A few hours on my feet at work will let me know.
Slept well last night. That was a plus after a super hard day at work. The complex project that everyone here at work has been dying over has finally reached my door. It's one of those jobs that takes a lot of focus to complete error free and it is way too late and expensive to have a mistake on. Therefore it's my baby.
I skipped yesterday's nooontime swim to stay at it here at work. I'll have to see where things are at as to what I do today (and how my sore back is holding up).
I have to admit the sore back has had me down a bit. Tonight was a nice ride. I'll have to see how i feel in the morning. I did lower my saddle about 1/4 inch.
- Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 4 Hours slept: 8
February 5
Back is still sore today. If I keep moving and keep it limber I am fine. If I stand still it tightens up. Man I wish it would warm up outside. It was -17 at my house this morning. Cold does not work well with my aging body.
Today will be a noontime swim (oh boy) and I hope to do my heart rate testing before I settle in to watch 24 tonight.
- Health data: Sleep: 3 Stress: 2 Soreness: 1 Fatigue: 3 Hours slept: 7.5
February 4
- 40m 40s
- 3.10 miles
- 13m 07s /Mi
First 10 laps we intervals with the fastest being an 11:480mile pace. The last 10 laps were at cruising speed. Cruising pace was a 12:55 /mile pace.
| On your side |
| Put time on your side by making use of every moment. Put truth on your side by being truthful. Put respect on your side by genuinely offering it to others. Put honor on your side by living honorably. Put momentum on your side by acting with persistence. Put opinion on your side by being thoughtful. Put wisdom on your side by learning from each experience. Put hope on your side by finding the positive in every situation. Your strongest advantages are the ones which come from the way you live your life. Your most effective efforts are the ones which come from your heart. What you truly value will bring true value to you. |
Measurement Day - I was up 2 inches in my Total Body Metrics (all around my middle) which probably had to due with some poor eating this week. I am still down 13 inches since Oct. My Body fat % was down almost 1% and almost 6% since I started the weekly measuring in Oct.
It is very cold here. I should have slept with a cap on because I kept waking up with a cold head (benefits of no hair).
Today I want to rearrange my room (more room to stretch my back which is much better after stretching post ride yesterday), do a Max heart rate test on the bike to establish my HR zones, and hopefully do 4 miles at the track - all before the Big Game.
- Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 49 Hours slept: 8.5
February 3
- 55m
- 13.46 miles
- 14.68 Mi/hr
Session 1: Cadence spin ups
Warm up - 10 minute small gear recovery spin
After your warm-up, cycle through two rounds of the below workout on your trainer:
• 4 x (90 seconds at 100rpm/60 seconds at 110rpm/30 seconds 120 rpm). Take an easy 60-second recovery spin after each set.
• 2 x (20 seconds left leg/20 seconds both/20 seconds right leg/20 seconds both). Take an easy 60-second recovery spin between sets.
• 4 x (60 seconds at 110rpm/45 seconds at 120rpm/30 seconds 130rpm). Take 75 seconds easy-spin recovery after each set.
• 2 x (20 seconds left leg/20 seconds both/20 seconds right leg/20 seconds both). Take an easy 60-second recovery spin between sets.
Cool Down - 10 minute small gear recover spin
Nice intense workout before the FCA core workout. Lots of spin not much speed
| Humility |
| When you think you know it all, there's not much that you'll learn. If you become too impressed with your own importance, you've already begun to lose your advantage. Humility is a sign of true courage and confidence. Those who are unsure of themselves are the ones who must prop up their egos with loud and arrogant boasts. What a waste of effort! Those who are confident enough to act with humility are the ones who get things done. When you can admit that you don't know it all, you set yourself up to learn valuable things. When you act with respect and deference toward others, you win their sincere, enthusiastic respect in return. Humility is not backing down. It is moving forward past your own petty ego. Acknowledging your limitations is a crucial step toward transcending them. Live with humility and you'll truly live beyond yourself. |
Was up a couple times during the night but woke up very rested. I was really dogged last night.
It is extremely cold here today (-15 when I was up at 5 am). I have my FCA group tonight which always ends with a 45 minute core workout. Therefore I may do a high candence trainer ride this afternoon.
- Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 5 Hours slept: 11
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Back is a little sore yet but is limbering up as I move around. I think I am on the mend. Last night instead of riding or running I worked on disassemlbing a bathroom fan that was burned out and had a quality father/daughter time with my oldest step daughter who just broke up with her boyfriend (and is just slightly distraught - sarcasim)
Today I will swim at noon. Tonight I have a game night with the old high school gang. I hope it isn't too late a night.
Damn i am really pissed now! The pool was way too cold to swim in. If I would have had my wetsuit in the car i would have gone for it but since i didn't I cancelled out. It just seems ot be a cursed week!