Southwestmba - Philly Phit

The following equipment is nearing replacement:

Monday - December 16

Run
  • 1h 00m
  • 7.33 miles
  • 08m 11s /Mi

Considering I was supposed to be on leave, I pulled Dan's butt out of the fire today getting all sorts of stuff done. Unfortunately that meant working through lunch. So got home made tacitos and rice pilaf and oranges for dinner and brought Matt to boy scouts and then was off to the YMCA. Was crowded and there was a group caroling and offering snacks (don't need snacks prior to my workout) in the lobby. Got a treadmill surrounded by folks and went to work. Started with a 20 min warm up at 6.6 mph (9:05/mile), then 15 min at 7.6 mph (7:53/mile) and 15 min at 8.6 mph (6:57/mile) then a 10 min cooldown at 6.6 mph. Good solid run.

Strength
  • 01m

Day24: One min plank with good form after my workout and shower.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4

Sunday - December 15

Bike
  • 2h 00m
  • 44.95 miles
  • 22.48 Mi/hr

After getting up early, shoveling the ice, doing laundry, watching the Eagles, then the Pack, made dinner, Pepporoni and cheese Strobolli and tangerines, then I headed downstairs way early and went for a ride. Nice steady 2 hour tempo ride. Watched some vintage training films as I cruised along.

Strength
  • 02m

At noon our group did a worldwide 2 min plank at 12:00pm EST. Day 23 in a row

Sport
  • Snow Shoveling
  • 1h 00m

The snow turned into ice which is harder to shovel especially down at where the plows went by. Drive way, walkways and side walks.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Saturday - December 14

Run
  • 1h 22m
  • 10.01 miles
  • 08m 11s /Mi

With the pending storm and the forecast saying it would start around 9am, I decided to skip cycling and get my interval work in which I would still be able to get home. Got started with a 20 min warm up at 6.6 mph (9:05/mile) vice the 10 coach specified to fully warm up my calfs. Then the interval supposed to be 3 x 7 min at 7:20 pace with 2 min at 9:00 pace recovery. Started off with 2 X 7 min at 8.2 mph (7:19/mile) with 2 min recovery, but went up to 12 min at 8.2 mph for the 3rd to get down to 25 min left but then after 2 min decided to do a second 12 min at 8.2 mph. Cooldown at 6.6 mph for 3 min and 8 min at 7.0 until I hit 10 miles. Felt really good. No snow.

Swim
  • 1h 20m
  • 4300.00 yards
  • 01m 52s /100 yards

Wiped down the treadmill then got changed and went up to the WEMA room to get Adrian and they were testing, so I asked if he wanted to stay and he did so I went for a swim. Back to the locker room and got changed again and showered and out to the pool. Got the second lane all to myself. Got going nice and smooth and after 1000 yards I got going a bit faster and got a really good feel for the water and decided to do a full rev swim. Good swim.

Strength
  • 01m

Day 22: ! min with good form

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4

Friday - December 13

Strength
  • 01m

Day 21: Now that the challenge is over it is a plank just for me. 1 min with perfect form after a day of putting up Christmas team and lights.

Thursday - December 12

Run
  • 49m
  • 5.43 miles
  • 09m 01s /Mi

A brisk 28 degrees with sun and nice cold wind. Did two layers wool hat and gloves as I went and did a River loop going down Jefferson after ARBs and reviewing my PI&R report. Got warm pretty quick and had to be careful of the random patches of ice but I felt ok. Not fast or particularly smooth but not as bad as I expected. Had a good sweat going at the end.

Bike
  • 1h 06m 05s
  • 24.84 miles
  • 22.55 Mi/hr

Took a lot longer to revise my report than I thought and I didn't get out of the office until just about 6pm. Go home close to 7pm but Tammy had made pizza. WEMA had some issues with the YMCA so I Skipped cycling for tonight and rode downstairs after a bit. 40K ride 190-210 watts. One hour at 22.39 miles and 40K in 1:06:05.

Strength
  • 05m

Day 21: 57 secs, 55 sec, 3:00. About as much as I was going to get.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Injury: 1 Hours slept: 6 Overall Workout: 3

Wednesday - December 11

Run
  • 1h 00m
  • 7.11 miles
  • 08m 26s /Mi

Was a gorgeous day outside snowy, icy and cloud but beautiful but Scott was ranting on twitter about not just running without a purpose so I stuck with the plan which he modified to taken into account Sunday's snowstorm. After I came home, made tapia and brown rice with oranges for the boy got changed and went to the YMCA. Was sort of crowded but I found a spot and away I went warm was supposed to be 10 min but I went 20 min at 6.6 mph (9:04/mile) to fully warm and loosen my calf before hitting it and pulling it worse. Main set was 5 X 3 min at 8.9 mph (6:44/mile) with 1 min at 6.0 mph (10:00/mile) between. Then did a reciprocal cooldown to flush my legs. Challenging but very manageable.

Strength
  • 01m

Day 20: Rest day. Did 1 min to keep my streak intact.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Injury: 1 Hours slept: 6 Overall Workout: 4

Tuesday - December 10

Bike
  • 1h 30m
  • 34.87 miles
  • 23.25 Mi/hr

Snow day for everyone in the house but me. Got 3 phone calls and 2 texts to let us know Springford cancelled school due to the impending storm. So I call the office status number and its the same recording as yesterday. So I drove in (easy commute), then as I pulled into the office parking lot the first flurries appeared and a few minutes later it was snowing hard. The road outside the office was an absolute mess as 2 trucks jackknifes and they closed the road. We got about 4 inches in 90 minutes or so, meanwhile we issued my report and did the comm plan and I got to call a SVP. Then I did up an ARB and an inspection form and then training courses. Came home and picked up PF Changs (honey shrimp and dynamite shrimp) then did a whole lot of nothing for a while until finally doing my plank and then heading down for my ride. Very annoying game of poker, with very annoying people and I didn't play well finishing 99th. Then I turned on spotify and listened to a wide array of music as I peddled at a steady fast tempo. 90 min ride and a good effort.

Strength
  • 03m

Day 19: 2:30

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Injury: 1 Hours slept: 5.5 Overall Workout: 3

southwestmba's Training Log


 December 2013 
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
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Volume

Time
Distance

Upcoming races

  • Rev3 Maine - Olympic Rev (Triathlon)
    8/24/2014 Old Orchard Beach, Maine
  • Rev3 Pocono Mountains - Olympic Rev (Triathlon)
    9/14/2014 Shawnee on Deleware, Pennsylvania

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals