Southwestmba - Philly Phit

The following equipment is nearing replacement:

Thursday - December 26

  • 1h 00m
  • 7.03 miles
  • 08m 32s /Mi

Got up and was solo in the house most of the morning as everyone else slept in. Once the boys got up I did a few errands and then went to the Y. Did 1 hour on the treadmill. Was pretty crowded. 50 min at 7.0 mph then 7.3 mph for the last 10 min to make sure I went over 7 miles. Felt good.

  • 1h 30m
  • 4400.00 yards
  • 02m 03s /100 yards

Wiped down the treadmill then went to the locker room and got changed and then showered and out to the pool deck. It was packed but I got a lane and 400 yards later got a lane mate and then got a super quick girl in the next lane whose arm went into my lane at times. I did my best to stay with my routine and went for a full rev swim. know I went at least 100 yards extra since I lost track of laps and played it conservatively. Good grind it out swim.

  • 1h 00m
  • 22.43 miles
  • 22.43 Mi/hr

After shopping and making turkey pot pies for dinner I watched a College Bowl game played a game of poker and then decided to do a ride. Rode for an hour watching some videos and did a nice steady tempo ride.

  • 01m

Day 8 One min after my shower.

Wednesday - December 25

  • 01m

Did a short plank after 8 hours of driving

Tuesday - December 24

  • 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.

  • 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.

  • 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.

  • 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

  • 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.

  • 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

  • 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

  • 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

  • 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.

  • 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.

  • 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.

  • 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

  • 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.

  • 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

southwestmba's Training Log

 December 2013 
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