Southwestmba - Philly Phit

The following equipment is nearing replacement:

Monday - December 30

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

After my chiropractor's appointment and racing home to find my phone, I went to the gym for a workout. First row of treadmills were completely full so had to go to the back row. Was still quite crowded. Started with a 20 min warmup at 6.6 mph (9:05/mile), then 7 x 3 min at 8.8 mph (6:49/mile) with 1 min at 6.6 mph rest, and 4 min on last interval, then 12 min cooldown. 49:18 10K. Good run.

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

Wiped down my treadmill then headed to the locker room got changed and showered and out to the pool deck. Was not crowded today so had 2nd lane from outside all to myself the whole time. Half Rev swim not too fast.

Bike
  • 1h 30m
  • 33.29 miles
  • 22.19 Mi/hr

After coming home and doing some laundry, getting PF Changes for dinner to finish off my card, and watch some college football, I hit the trainer. had to go at least 29 miles so went for a 90 min ride at a tempo but not too hard. Played some bad poker and no music. Good steady ride though.

Strength
  • 01m

Day 12: 1 min at 11:56pm just to get it in

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

Sunday - December 29

Bike
  • 1h 30m
  • 33.55 miles
  • 22.37 Mi/hr

Sunday. Slept in as Tammy only had one service to go to. Did some laundry and got ready for some football, the 1 pm games weren't that interesting so decided to ride early so I could see the Packers and Eagles games in their entirety. So went downstairs and rode 90 min while playing a decent game of poker finishing 21st. Nice steady ride.

Strength
  • 01m

Day 11: Afer the Eagles game and a post game trip to Wawa I noticed it was 11:58, so I dropped and busted out 1 min.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Saturday - December 28

Strength
  • 01m

Day 10: Happy Anniversary so all I did today was a 1 min plank.

Friday - December 27

Run
  • 46m
  • 5.05 miles
  • 09m 06s /Mi

Slept in and then had a chiropractor appointment and then went to work out. Started out with an easy run on the treadmill. Did 46 min at 6.6 mph for an east 5 mile+ run. Got lots of company on all sides and had some nice viewing (treadmill had TV and Tony Romo is out) and TL was back. Good easy run, 667 cals

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

Wiped down the treadmill and the walked to the locker room got changed and showered and to the pool deck got their just as someone was leaving and had a lane to myself for 600 yards before getting 2 people dad and kid for a bit. Did a Half Rev swim nice and smooth.

Bike
  • 1h 05m
  • 25.06 miles
  • 23.13 Mi/hr

After the Y I came home and then went out to Giant for stuff then hung out and made dinner Fish with stuffing and grapes. Then watch a bowl game before again deciding to ride. Started slow as I started my 9:20 poker game. Slowly picked up the pace as I went along. Finished 46th as I got beat by one guy multiple times. Good ride as the pace kept rising. hit 60 min at 22.89 miles, 40K at 1:04:34, and kept going for 1:05 and over 25 miles. Good ride.

Strength
  • 01m

Day 9: 1 min just before midnight. Don't understand why I can only do 1 min now.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Thursday - December 26

Run
  • 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.

Swim
  • 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.

Bike
  • 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.

Strength
  • 01m

Day 8 One min after my shower.

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

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    
 

Volume

Time
Distance

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals