my training blog my training calendar my training reports
print
Waynesville,MO 
Today
Partly Cloudy High 67FLow 47F
  • Temp: 55F
  • Hum: 88%
  • W: 7mph WNW
FRIDAY
Sunny
High 71F
Low 51F
SATURDAY
Sunny
High 72F
Low 55F
SUNDAY
Patchy light rain in area with thunder
High 72F
Low 63F
MONDAY
Patchy rain nearby
High 72F
Low 62F

March 4

Run
  • 26m
  • 2.25 miles
  • 11m 33s /Mi

Drank 10 oz NUUN.

Bike
  • 16m
  • 4.40 miles
  • 16.50 Mi/hr

Ran out of 14oz NUUN at 15 min.

Recovery week...looking forward to an easy week.  I'll do longer distances than required for the rest of the week.  Nothing too steep just a little increase.

  • Health data: Hours slept: 7

March 3

Bike
  • 2h 02m
  • 31.40 miles
  • 15.44 Mi/hr

30M30S=7.7 miles @ 15.15 mph
HR Avg=138 Max 147
20M=2 chomps
40M=3 chomps
53M=1 salt pill
1H=GU
Ran out of 40 oz NUUN at 1H1M
1H1M=15.6 (7.9 miles)@ 15.54 mph
HR Avg 146 Max 152
1H20M=3 chomps
1H31M30S=23.67 (8.07 miles) @ 15.88 mph
HR Avg 149 Max 155
1H40M=2 chomps
1H48M=Getting shaky..1GU
1H50M=1 salt pill
1H51M=Ran out of 40 oz NUUN
1H51M...Need to reapply cream too soon...need more at the start
2H02M=31.4 (7.73 miles) @ 15.21 mph
HR Avg 149 Max 154

2H02M=31.4 miles @ 15.44

Made minor adjustments to aerobars...good now.

Feel shaky after the ride...need to do more GU vs chomps.

  • Health data: Hours slept: 7

March 2

Swim
  • 39m
  • 1750.00 meters
  • 02m 13s /100 meters

450 = WU
2x100 = Freestyle (2x2:10 R&L)
2x50 = Finger Tip Drag
8X100 = Freestyle (6x2:10 R&L and 2X2:08 R&L)
200 = CD

Felt good and relaxed. Not able to do the run following the swim as the Y was turning off the water for repairs in the shower.

  • Health data: Hours slept: 7

March 1

Swim
  • 1h 03m 40s
  • 2700.00 meters
  • 02m 21s /100 meters

450=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf
6x300=Freestyle
50=Freestyle

Felt good today. Going to have to do speed drills...not sure why so slow.

Bike
  • 50m
  • 12.00 miles
  • 14.40 Mi/hr

YMCA bike.

10M = WU
5x1M = Isolated leg (L,R,B)
3M = RPM 102 (5' rest)
2M = RPM 112 (5' rest)
1M = RPM 116-118
12M = CD

Still need to work on isolated legs...not smooth.

  • Health data: Hours slept: 7

February 29

Run
  • 32m 30s
  • 2.60 miles
  • 12m 30s /Mi

Ran outside with 30+ mph winds. Tried the run 10 walk 1 and this worked pretty good...will continue.

Swim
  • 53m 25s
  • 2200.00 meters
  • 02m 25s /100 meters

The time was slow...I felt good. I may have lost count again.

Strength
  • 1h 58m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    20
    20
    75
    75
  • ABS - Crunches, Reverse
    5
    10
    15
    0
    0
  • ABS - Knee-Raise, Hanging
    5
    10
    10
    0
    0
  • ABS - Sit-Ups, Flat
    4
    25
    25
    0
    0
  • BACK - Back extensions
    3
    20
    20
    80
    80
  • BACK - Lateral pull-downs
    3
    15
    15
    65
    65
  • BACK - Seated row
    3
    15
    15
    75
    75
  • BICEPS - General
    3
    15
    15
    35
    35
  • BICEPS - Machine Curls
    3
    15
    15
    30
    30
  • BICEPS - Pullups
    3
    7
    7
    0
    0
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    50
    50
  • LEGS - General
    3
    15
    15
    65
    65
  • LEGS - Hip abductor
    3
    15
    15
    80
    80
  • LEGS - Hip adductor
    3
    15
    15
    80
    80
  • LEGS - Jump Rope
    1
    100
    100
    0
    0
  • LEGS - Leg Extensions
    3
    15
    15
    55
    55
  • LEGS - Leg Press
    3
    15
    15
    125
    125
  • LEGS - Seated calf raises
    3
    20
    20
    45
    45
  • SHOULDERS - Flys
    3
    15
    15
    50
    50
  • SHOULDERS - Machine Side Lateral Raise
    3
    15
    15
    40
    40
  • SHOULDERS - Rear Deck Flys
    3
    15
    15
    50
    50
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    35
    35
  • TRICEPS - Assisted Dips
    3
    7
    7
    0
    0

Did 50 min of stretching/strength with a Y class.

  • Health data: Hours slept: 7

February 28

Bike
  • 26m
  • 7.05 miles
  • 16.27 Mi/hr

Headache...just getting the workout in.

Run
  • 19m
  • 1.58 miles
  • 12m /Mi

Felt terrible on the run. Headache and tasting lunch.

Trip to the doctor for the wild child...still having pain.  More tests to ensure it is only pain from the surgery and nothing else.  Will get the swims in on Wed, Thurs, and Friday.

  • Health data: Hours slept: 7

February 27

Run
  • 47m 28s
  • 4.02 miles
  • 11m 48s /Mi

0-.5 miles at 5.0 mph. The rest was at 5.1 mph. Felt good overall. Ran out of 24 oz NUUN at 3.4 miles.

Took a salt pill and GU gel before the bike ride.

Bike
  • 45m 30s
  • 12.05 miles
  • 15.89 Mi/hr

Trainer ride to sufferfest--a very dark place. The resistance felt higher today--could have been due to the run. Ran out of 40 oz NUUN at 43 mins. Drank more since this was a short ride.

  • Health data: Hours slept: 7
show more

RJ1363's Training Log


 March 2012 
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

Actual vs Planned

Time

Upcoming races

Totals