"...marred by dust, and sweat, and blood..."

my training blog my training calendar my training reports
print
Allen,TX 
Today
Sunny High 88FLow 70F
  • Temp: 88F
  • Hum: 49%
  • W: 19mph S
MONDAY
Sunny
High 85F
Low 69F
TUESDAY
Moderate or heavy rain shower
High 83F
Low 67F
WEDNESDAY
Thundery outbreaks in nearby
High 83F
Low 70F
THURSDAY
Patchy light rain in area with thunder
High 85F
Low 73F

January 11

Run
  • 1h 04m 37s
  • 6.00 miles
  • 10m 46s /Mi


  • 1st 4 miles keep an even pace about 11:00/mile or just under.
  • The next 1.5 miles increase pace each 1/2 mile.
  • 0.5 mile cooldown


    • 62*, calm.

    Good run.

    January 10

    Bike
    • 33m
    • 7.40 miles
    • -----

    Drainer.

  • 10:00 warmup
  • 2:30 hard
  • 2:30 recover
  • 2:30 hard
  • 2:30 recover
  • 1:00 out of saddle
  • 1:00 recover
  • 1:00 out of saddle
  • 10:00 cooldown

    • January 9

    Strength
    • 20m
    Sport #1
    • Core Training
    • 10m
    Sport #2
    • Stretching
    • 10m

    January 8

    Run
    • 43m 10s
    • 4.00 miles
    • 10m 48s /Mi


  • 1 mile warmup
  • 2 mile tempo
  • 1 mile cooldown


    • 70*, sunny, calm.

    Still a little sore from the core work this week, so my run stride felt a little out of sorts. But overall not bad.

    January 7

    Run
    • 32m 40s
    • 3.00 miles
    • 10m 53s /Mi

    65*, sunny, a little wind.

    Easy 3 miles.

    Strength
    • 20m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Straight Arm Lat Pulldowns
      2
      12
      12
      30
      30
    • BICEPS - DB Curls
      2
      12
      12
      22
      22
    • CHEST - Flat Dumbell Press
      2
      12
      12
      30
      30
    • SHOULDERS - Bent-over raise
      2
      12
      12
      10
      10
    • SHOULDERS - Military DB
      2
      12
      12
      20
      20
    • TRICEPS - Rope pulldown
      2
      12
      12
      40
      40
    Sport
    • Core Training
    • 30m

    January 5

    Run
    • 30m
    • 2.80 miles
    • 10m 42s /Mi

    Dreadmill run. Blechh. Worked on turnover and foot strike.

    No knee or hip/ITB issues but my right calf and foot were tight.

    HR elevated b/c it was so flippin' hot in there.

    Strength
    • 25m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Seated row
      1
      12
      12
      80
      80
    • BACK - Straight Arm Lat Pulldowns
      2
      12
      12
      30
      30
    • BICEPS - DB Curls
      2
      15
      15
      22
      22
    • CHEST - Flat Dumbell Press
      2
      15
      15
      30
      30
    • SHOULDERS - Bent-over raise
      2
      12
      12
      10
      10
    • SHOULDERS - Military DB
      2
      12
      12
      22
      22
    • TRICEPS - Pulley pushdown
      2
      12
      12
      40
      40
    Sport
    • Core Training
    • 30m

    show more

    jcagg90's Training Log


     January 2009 
    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 29 30 31
     

    Volume

    Time
    Distance

    Upcoming races

    Totals

    • October's totals
    • September's totals
    • 2012 totals
    • 2011 totals