Southwestmba - Philly Phit

The following equipment is nearing replacement:

Sunday - October 20

Saturday - October 19

Run
  • 10m
  • 1.07 miles
  • 09m 18s /Mi

Decide to do a short test run on the treadmill to get a feel where my leg was recovery wise. No issues.

Bike
  • 50m
  • 18.60 miles
  • 22.30 Mi/hr

Saturday morning offseason workout at the YMCA. Started with three attempts to get Adrian out of bed but we still got there early. Had to adjust my bike since someone else snagged it Thursday. Still had time for a short warm up. Class was with Gina which is always a good workout. Plenty of standing hills long effort with breakaway and sprint and a few straight sprint sets and a set of jumps but mostly hills. peak 355 W ave 176 with w/u and c/d. Good workout.

Swim
  • 40m
  • 2150.00 yards
  • 01m 54s /100 yards

After a change of clothes and rinse off I hit the pool. It was empty other that the swim lessons. 3 lanes 1 guy water jogging and me until the end when a lady got in the third lane. Long smooth half Rev swim.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Friday - October 18

Thursday - October 17

Bike
  • 50m
  • 18.40 miles
  • 22.08 Mi/hr

Went to bed there was still no deal, got a call from Dan at 9:00 that we were open. made it in my 10:00 then rescheduled my IP inspection, took care of an alligator, solved world hunger, etc. Good day. Got home to a full house of people sleeping. Made Crab Cakes, rice pilaf, and carrots for dinner then headed to the Y for cycling class. Did class with Leanne. Warn up for about 4 min, then warmup song with a hill, then a steady hill standing, then a sprint set 35,35,45 with standing recovery, then a progressive seated hill to level 24, then a sprint set 30 on 30 off standing X4 followed by another sprint set of 25,25,35 with standing recovery. THen a 30/30/30 sit/stand/hoover progressive. THen a standing progressive hill 16 to 24, then a chose your own position set, then an endurance ride standing and finally a 5.5 min standing grind 20 to 24. Then warmdown and stretching.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Injury: 1 Hours slept: 8.5 Overall Workout: 3

Wednesday - October 16

Bike
  • 1h 00m
  • 22.06 miles
  • 22.06 Mi/hr

Another day of being furloughed. balanced my investments and felt that things must be good since the dow was up close to 200 pts, and the announcement of a Senate deal was scheduled. That brightened my day a bit. So I went grocercy shopping and folded laundry and watched the Cards and Dodgers game. Made Chicken Cordon Blue and pasta and grapes for dinner. Went for a ride after Tammy came home from Jung Shin. Did another hour long ride playing a decent game of poker and listening to Swedish House Mafia and Pink Floyd. Finished 3rd eventually. Good ride.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Injury: 1 Hours slept: 9.5 Overall Workout: 3

Tuesday - October 15

Bike
  • 1h 00m
  • 22.61 miles
  • 22.61 Mi/hr

Lazy day being furloughed. Mowed the lawn and did laundry and made dinner omlets and a French loaf. Did a ride after the Red Sox and Tigers game ended. Went don and rode for an hour to flush out the legs. Felt pretty good.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Injury: 1 Hours slept: 10 Overall Workout: 3

Monday - October 14

southwestmba's Training Log


 October 2013 
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  • 2013 totals