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Waynesville,MO 
Today
Patchy light rain in area with thunder High 89FLow 71F
  • Temp: 72F
  • Hum: 83%
  • W: 8mph SE
MONDAY
Thundery outbreaks in nearby
High 87F
Low 72F
TUESDAY
Light rain shower
High 87F
Low 66F
WEDNESDAY
Partly Cloudy
High 81F
Low 58F
THURSDAY
Sunny
High 82F
Low 57F

January 15

January 14

Run
  • 45m 03s
  • 3.64 miles
  • 12m 22s /Mi

Felt good on the run up until the 36 min mark. Then I could taste breakfast...eggs, bacon, and pancakes. This is going to be trial and error on what to eat and run later in the day. Still not a fan of afternoon/evening running!

Bike
  • 49m
  • 10.36 miles
  • -----

Trainer workout.

6x1min = Isolated legs (R,L,B)
Right leg has been along for the ride. Will need to continue to smooth out cadence.

4M=cadence over 100

CD

Did better at rationing water went through 24 oz vs 44 oz...may have been that I only brought a water bottle vs filling up the speedfil.

  • Health data: Hours slept: 7

January 13

Swim
  • 40m 03s
  • 1800.00 meters
  • 02m 13s /100 meters

400 = WU
2 x 50 = Fist
2 x 50 = Freestyle
10 x 50 = Freestyle 20S rest
2 x 50 = Kick
1 x 50 = Pull
1 x 50 = Breast stroke
500 = CD

Strength
  • 1h 14m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    20
    20
    70
    70
  • ABS - Crunches, Reverse
    5
    10
    10
    0
    0
  • ABS - Knee-Raise, Hanging
    5
    10
    10
    0
    0
  • BACK - Back extensions
    3
    20
    20
    80
    80
  • BACK - Lateral pull-downs
    3
    15
    15
    60
    60
  • BACK - Seated row
    3
    15
    15
    75
    75
  • BICEPS - General
    3
    15
    15
    35
    40
  • BICEPS - Machine Curls
    3
    15
    15
    25
    30
  • BICEPS - Pullups
    3
    7
    7
    0
    0
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    50
    50
  • LEGS - General
    3
    15
    15
    60
    60
  • LEGS - Hip abductor
    3
    15
    15
    80
    80
  • LEGS - Hip adductor
    3
    15
    15
    80
    80
  • LEGS - Leg Extensions
    3
    15
    15
    50
    50
  • LEGS - Leg Press
    3
    15
    15
    120
    120
  • LEGS - Seated calf raises
    3
    20
    20
    45
    45
  • SHOULDERS - Flys
    3
    15
    15
    50
    55
  • SHOULDERS - Machine Side Lateral Raise
    3
    15
    15
    35
    40
  • SHOULDERS - Rear Deck Flys
    3
    15
    15
    50
    55
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    30
    35
  • TRICEPS - Assisted Dips
    3
    7
    7
    0
    0

Didn't sleep well.  Took Wild Child to the doctor and school--Yea!  Got to go to do my workout!!!

So much for emailing her PE teacher to ensure the child was able to workout at her own pace.  PE teacher was out and the sub had her run.  She tried to explain that she was out all week with a neck injury.  The sub stated she didn't have a note...so she got to play with the others.  Of all the workouts for her to do with the muscle spasms in her neck and upper back.  Needless to say she was in pain after school.  On a positive note the stars were aligned right; as there was a cancellation and I was able to get a massage for her.  I just pray the muscle spasms don't start again.

  • Health data: Hours slept: 5

January 12

Run
  • 55m 15s
  • 4.61 miles
  • 11m 58s /Mi

Felt good today or it is the guilt of not working out yesterday. The kidney stone is back in hiding; I can hardly wait for it to play again :(.

Had difficulties getting the HR monitor to work right...HR based on 44M43S of workout.

CD of 5 min after the run.

Wild child is feeling better today...hopefully good enough to go to school in the morning so I can back into the routine.  If she is not well enough the mother-in-law is back and can tend to her while I go swim and lift weights. 

James can't get to the bike until next Tuesday...but I'll have it back by Thursday.  Looks like bike at the Y.  This will work out as I need to do some isolated leg training.

  • Health data: Hours slept: 6

January 11

Wild child still home for another two days at least.  Life got in the way of workouts today.  Couple of doctors appointments, walking the dog, tending to the horses, getting homework assignments, cooking, laundry, etc. etc.  Thursday should be better.

  • Health data: Hours slept: 7

January 10

Bike
  • 23m 48s
  • 6.00 miles
  • 15.13 Mi/hr

Bike making a funny noise on the trainer. Believe the noise is from the crank...bearings. Quit early could not stand the noise nor drown it out with the sufferfest ride. Will take to James to fix...want to buy new components anyway :).

Run
  • 15m 15s
  • 1.11 miles
  • -----

Well the back was hurting while riding...now I know I didn't pass the kidney stone. The stone has moved...can hardly wait for it to pass. Just walk and run.

The Wild Child was at home again today...back to the doctor in the morning, hopefully all will be well in the morning.  Plan for Wed is to swim, get the bike fixed, run, take care of the horses, pick the wild child up from school (hopefully), and cook dinner.

I did pickup my sunglasses from the eye glass center...can't wait to try them out on the bike.  Now I'll be able to see the pot holes vs feel the pot holes.  Downside no breaks during the rides to fix the flats on the upside my hands will be clean.

  • Health data: Hours slept: 8

January 9

Run
  • 33m
  • 2.86 miles
  • 11m 33s /Mi

WU = 10M
4xSprint (30S pace 6mph) Rest (1M pace 5 mph)
11XSprint (30S pace 6mph) Rest (30S pace 5 mph)
CD = 9M30S

Need to increase speed for sprint and rest.

Several plans changed due to the wild child waking up with a painful neck and upper back.  Took her for an adjustment and she spent the day at home with an ice pack on her neck.  She has another adjustment in the morning; hopefully she will go to school.

The plan now is to do the swim workout on Tuesday and strength training on Thursday...let's see if the wild child plays along Laughing.

 

On a positive note my massage was very relaxing and the adjustment afterwards did wonders for the neck and hips.

  • Health data: Hours slept: 6
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RJ1363's Training Log


 January 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals