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Waynesville,MO 
Today
Sunny High 88FLow 65F
  • Temp: 65F
  • Hum: 84%
  • W: 2mph NNE
THURSDAY
Sunny
High 86F
Low 68F
FRIDAY
Thundery outbreaks in nearby
High 87F
Low 70F
SATURDAY
Sunny
High 88F
Low 69F
SUNDAY
Sunny
High 88F
Low 70F

April 14

Rest day...get ready for the next weeks training!

  • Health data: Hours slept: 7

April 13

Run
  • 1h 10m 39s
  • 6.00 miles
  • 11m 46s /Mi

Storms preclude the outdoor run...so inside running to nowhere.

40M = 3.365 miles@11M53S
1H04M40S = 5.5 miles@11M39S

Had 1 gu gel at the start. Drank 24 oz NUUN in 40M then another 24 oz NUUN at 70 M. The run felt great...could have continued.

Had problems with the HR monitor...finally stopped it at 58M.

Lap 1 = 4.8 mph
Lap 2 = 4.9 mph
Lap 3-4 = 5.0 mph
1-3 miles = 5.1 mph
3-5.5 miles = 5.2 mph
5.5-6.0 = 5.0 mph

  • Health data: Hours slept: 7

April 12

Run
  • 40m 40s
  • 3.30 miles
  • 12m 19s /Mi

Felt good...could have continued at this pace.

Swim
  • 58m 01s
  • 2500.00 meters
  • 02m 19s /100 meters

  • Health data: Hours slept: 7

April 11

Bike
  • 3h 03m 01s
  • 41.52 miles
  • 13.61 Mi/hr

Rode the outer road. Cold this morning...slow...could not warm up. Did not bring the right clothes for the outdoor activity and the speed shows. Rode down Hwy N...the hills here are killers. Had plenty left at the end...due to not riding fast for the duration...plus it was warming up. I think the temp ended at 50.

Drank 70 oz NUUN, 4 powerbar bites (not sure I like these...will cut the rest in half and see if they are better), 2 gu gels, and 2 salt pills (probably didn't need this...really wasn't sweating).

Dropped bike off for a complete tune-up, new bearings, and a new chain. Should have back by Friday; so we can ride this weekend.

  • Health data: Hours slept: 7

April 10

Swim
  • 1h 13m 30s
  • 3250.00 meters
  • 02m 15s /100 meters

500 = WU
2x50 = Closed Fist
2x50 = Freestyle
2x50 = Golf (4x1:02+25 strokes=this is actually an additional stroke than normal)
5x300 = Freestyle (R=6:36,6:38,6:45, L=6:40,6:45)
4x100 = Freestyle (L=l:05, 1:10 R=1:05,1:15)
450=CD

Felt good...not sure of some of the slow times...must not of been focused...just cruising.

Strength
  • 1h 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    20
    20
    75
    75
  • ABS - Crunches, Reverse
    5
    15
    15
    0
    0
  • ABS - Knee-Raise, Hanging
    5
    12
    12
    0
    0
  • ABS - Sit-Ups, Flat
    4
    30
    30
    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
    35
  • BICEPS - Pullups
    3
    8
    8
    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
    125
    125
    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
    40
  • TRICEPS - Assisted Dips
    3
    8
    8
    0
    0

  • Health data: Hours slept: 7

April 9

Bike
  • 1h 04m 20s
  • 15.97 miles
  • 14.89 Mi/hr

Rode the outer road with hubby. Great on the way out...15.7 mph on the way back into the wind.

Drank about 24 oz NUUN.

Swim
  • 43m 40s
  • 2000.00 meters
  • 02m 10s /100 meters

500 = WU
2x50 = Finger Tip Drag
8x100 = Freestyle (R=2:02, 2:02, L=2:04, 2:04, 2:03, 2:02 R=2:02, 2:02)
300 = Threshhold
300 = CD

  • Health data: Hours slept: 7

April 8

Bike
  • 59m
  • 15.10 miles
  • 15.36 Mi/hr

Rode the troop trail. Headwind on the return...rode with hubby. Beautiful day. Drank about 30 oz NUUN and 3 shot bloks.

Run
  • 25m 30s
  • 2.26 miles
  • 11m 16s /Mi

Mowed part of the pasture..Then called Mom, had she answered the phone...I would not have gotten the run in. I'm glad I did the run. There is truth in having 4 hours between workouts...you have more energy. Still have to work on what I can eat for lunch and not taste it.

1-2 laps = 5.0 mph
3-8 laps = increased .1 mph every lap (5.1-5.6 mph)
9th lap = increased .1 mph every 30 seconds (5.7-6.1 mph)

Still had energy left at the end. Drank about 16 oz NUUN.

  • Health data: Hours slept: 7
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RJ1363's Training Log


 April 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals