The following equipment is nearing replacement:
Bike
  • 46m 30s
  • 18.30 miles
  • 23.61 Mi/hr

Wasn't too enthusiastic about getting out of bed and Adrian didn't get up until my third attempt either so was running late but Susan had a bunch of new riders today and was still setting them up so I wasn't late. Someone was on my normal bike so had to set up mine too. Susan was not quite her typical Susan self probably didn't want to scare away the newbies but still was a good hard class with two HC hills and lots of sprints. Power numbers were low since I was recovering in gear 12 and no W/U or C/D ride. 199 watts.

Run
  • 45m
  • 5.00 miles
  • 09m /Mi

Went out to the track and did a nice easy recovery run on the track since I didn't want another treadmill run. Ran with one of the karate students for a bit. Very easy jog.

Swim
  • 40m
  • 2150.00 yards
  • 01m 52s /100 yards

Walked two cooldown laps then got changed and headed to the lockerroom, took a shower then to the pool. No swim class so found an open lane and got it and got going. Great feel for the water right away and swam well. Only thought I had time for a Half Rev, but probably had more time.

Strength
  • 01m

Day 3: 1 min before bed.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 2
Run
  • 58m
  • 7.20 miles
  • 08m 03s /Mi

Friday. Hammer out the NMP 95001 report basically having to rewrite the whole thing and hammer through the findings call. So had a break and a warmer day and finally got to run outside. Short sleeves and sweat pants for my pace booster run. First 3 miles easy, next 2.2 hard, and final 2 miles medium. Good run.

Strength
  • 01m

Day 2: One min plank after braving a holiday shopping trip to Target. Good form and lots of help from Jahari and Carthage.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 5.5 Overall Workout: 4
Bike
  • 56m 30s
  • 24.84 miles
  • 26.38 Mi/hr

Forgot my shoes this morning so no run. Had a call with Scott and was good but I don't think I can afford both a Coach and a chiropractor this year. Had my second adjustment at 5pm then came home and made chicken bits and scalloped potatoes and snow peas for dinner then got changed and headed out to the Y. Got to cycling class and "only the hardcore people showed up" for Leanne's class. Good class and included a seated hill to beyond category. 265 watt average. Good class, then met Brian and the Spring Valley Multisport Gators.

Strength
  • 01m

Day 1: Fell asleep after my workout and shower yesterday and broke my plank a day streak at 25. So new streak begins 1 min good form.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 3
Bike
  • 40m
  • 14.00 miles
  • 21.00 Mi/hr

Another fun filled day. Had a chiropractor's appointment to go over the results of my exam and got my first adjustment. So got into work a few hours late and had a few things to run down on my IP report and then the NMP report so no lunch run. Came home made dinner pizza and found no Adrian (did little eagles for first time in a while on Thursday) so I went to the Y. Used one of the old cycling bike in the wellness center and did a medium resistance 40 min ride.

Run
  • 40m
  • 4.65 miles
  • 08m 36s /Mi

Short break to wipe down the bike and floor and over to the treadmill and 40 mins at 7.0 mph. Not great but felt better as I went along.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 2
Bike
  • 1h 30m
  • 34.40 miles
  • 22.93 Mi/hr

Snow storm number 4 in the last 8 days made running not a good idea as the roads sucked. So when I got home I made dinner Tapia, rice,and oranges and did all the dishes from this morning (pancakes) and then head down for a ride. Did a nice 90 min tempo ride fairly even pace and played an so-so game of poker until the end which was BS. Finished 36th. Rode to spotify and listened to Freebird. Good ride no splits. 1042 cals.

Strength
  • 06m

Day 25: 6 x 30 sec with 30 sec rest in between

Sport
  • Snow Shoveling
  • 1h 00m

30 min in the morning and 30 min at night driveway and walkway. Powder AM and Ice PM.

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

southwestmba's Training Log


 December 2013 
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