Southwestmba - Philly Phit

The following equipment is nearing replacement:
Royersford,PA 
Today
Partly Cloudy High 57FLow 34F
  • Temp: 52F
  • Hum: 48%
  • W: 19mph NW
THURSDAY
Sunny
High 62F
Low 35F
FRIDAY
Light drizzle
High 67F
Low 51F
SATURDAY
Light rain shower
High 66F
Low 37F
SUNDAY
Sunny
High 71F
Low 35F

Wednesday - December 25

Strength
  • 01m

Did a short plank after 8 hours of driving

Tuesday - December 24

Run
  • 1h 00m
  • 7.39 miles
  • 08m 07s /Mi

Went in for a swim after letting everyone sleep in today. Did some Facebook and Twitter. Hit the Y and Springford was still having swim team practice. So hit the Wellness Center and did a workout. 20 min warmup at 6.6 mph (9:05/mile) then 30 min at 8.2 mph (7:19/mile) hitting 10k in 49:24, and then a 10 min cooldown at 6.6 mph. Good run.

Swim
  • 55m
  • 3000.00 yards
  • 01m 50s /100 yards

After my run and after the lunch swimmers got changed and showered and out to the pool. Second lane from the end was free so I started swimming. Hit 1200 and got a lane mate. Had a bunch of young swimmers who were wicked fast and my lane mate blew me out of the water, but I stuck to my plan and kept my pace and knocked out a 3000 yard swim before finishing up my Christmas Shopping.

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

After shopping and wrapping presents and dinner, it was time for a short ride. one hour on the trainer listening to Freebird, Golden Earring and the starred playlist and playing a MEH game of poker. Steady ride, recovery.

Strength
  • 01m

Day 6: One minute after everything. Good form.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Monday - December 23

Bike
  • 1h 45m
  • 40.07 miles
  • 22.90 Mi/hr

Monday before xmas. Had to take Tammy's car into the shop, go food shopping, goto the chiropractor, make cookies, drop off cookies, do more shopping, get 80 lbs of kitty litter, pick up Tammy's car pick up McDonald's for dinner and then went for a ride. 40 miles for signing up for the Rev3 series championship and its 40 mile bike. Good ride.

Strength
  • 01m

Day 5: 1 min before midnight!

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 3

Sunday - December 22

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

SUnday, laundry, football, cookies, garbage, and meatballs and bowtie pasta and garlic bread then went for a ride. One hour ride watching the start of the Eagles game on NFL.com.

Strength
  • 01m

Day 4: Post Eagles Game 1 min

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5 Overall Workout: 2

Saturday - December 21

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

Friday - December 20

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

Thursday - December 19

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

southwestmba's Training Log


 December 2013 
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    
 

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