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Waynesville,MO 
Today
Patchy light rain in area with thunder High 89FLow 68F
  • Temp: 75F
  • Hum: 74%
  • W: 9mph S
MONDAY
Thundery outbreaks in nearby
High 81F
Low 73F
TUESDAY
Partly Cloudy
High 85F
Low 70F
WEDNESDAY
Sunny
High 79F
Low 56F
THURSDAY
Sunny
High 76F
Low 55F

April 21

Swim
  • 45m 01s
  • 1950.00 meters
  • 02m 18s /100 meters

Left knee still hurts...had to watch kicking and pushing off the wall. Overall pleased with the time.

500=WU
2x50=Catch-up
2x50=Freestyle
2x50=Finger Tip Drag
2x50=Freestyle
5x100=Freestyle (R=2:04,2:07,2:10 L=2:07,2:10)
300=Freestyle
250=CD

  • Health data: Hours slept: 7

April 20

Bike
  • 1h 04m 30s
  • 17.77 miles
  • 16.53 Mi/hr

Trainer...weather just not good to go outside and ride...hate the rain.

Drank 40 oz NUUN...felt shaky at the end...no breakfast.

Run
  • 43m 01s
  • 3.50 miles
  • 12m 17s /Mi

Left knee hurts running at 5 mph. I stayed around 4.8-4.9 mph. Drank about 24 oz NUUN and continued to taste dinner---even though I ate at 1530.

If my knee is not better on Monday I'll go to the doctor...can't afford an injury now.

Believe the high HR is due to the pain in the knee at 5 mph.

  • Health data: Hours slept: 7

April 19

Bike
  • 50m
  • 11.08 miles
  • 13.30 Mi/hr

Rode at the Y wanted to take it slow as the left knee was still hurting. Of course, the right knee started hurting at the end...think it wanted attention too. Around 25 min the left knee stopped hurting. I'll see how it feels on Friday.

  • Health data: Hours slept: 7

April 18

Swim
  • 1h 00m 15s
  • 2600.00 meters
  • 02m 19s /100 meters
Run
  • 27m 19s
  • 2.10 miles
  • 13m 01s /Mi

Very slow run. Left knee hurting...walked a lot on the second lap. Going up hill was worse on the knee. Will see how it feels later.

  • Health data: Hours slept: 7

April 17

Bike
  • 3h 09m
  • 49.20 miles
  • 15.62 Mi/hr

Rode the outer road by the church.

1H45M = 27.19 miles@15.54 mph
Had 1 salt pill, 3.5 power bites, and 50 oz NUUN

3H09M = 49.2 miles@15.62 mph
Had 1 salt pill, 4 gu gels, and 50 oz NUUN.

  • Health data: Hours slept: 7

April 16

Swim
  • 1h 17m
  • 3350.00 meters
  • 02m 18s /100 meters

450=WU
2x50=Closed Fist
2x50=Freestyle
4x50=Golf (2@1:03,2@1:02)
5x350=Freestyle(7:46-8:15)
2x75=Freestyle
200=Freestyle
400=CD

Run
  • 24m 19s
  • 2.10 miles
  • 11m 35s /Mi

Lap 1=12:25 (not sure what happened between 10-12 min...must have turned on turtle pace...was on a 12 min pace)
Lap 2=11:54

Had plenty of energy. Had a gu gel at start and drank 20 oz NUUN.

Strength
  • 1h 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    4
    20
    20
    75
    75
  • ABS - Crunches, Reverse
    5
    15
    15
    0
    0
  • ABS - Knee-Raise, Hanging
    5
    15
    15
    0
    0
  • ABS - Sit-Ups, Flat
    4
    35
    35
    0
    0
  • BACK - Back extensions
    4
    20
    20
    80
    80
  • BACK - Lateral pull-downs
    3
    15
    15
    65
    65
  • BACK - Seated row
    3
    15
    15
    75
    80
  • BICEPS - General
    3
    15
    15
    35
    40
  • BICEPS - Machine Curls
    3
    15
    15
    35
    35
  • BICEPS - Pullups
    3
    9
    9
    0
    0
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    50
    55
  • LEGS - General
    3
    15
    15
    65
    70
  • LEGS - Hip abductor
    3
    15
    15
    80
    80
  • LEGS - Hip adductor
    3
    15
    15
    80
    80
  • LEGS - Jump Rope
    2
    100
    100
    0
    0
  • LEGS - Leg Extensions
    3
    15
    15
    60
    60
  • LEGS - Leg Press
    3
    15
    15
    125
    125
  • LEGS - Seated calf raises
    4
    20
    20
    45
    45
  • SHOULDERS - Flys
    3
    15
    15
    50
    55
  • SHOULDERS - Machine Side Lateral Raise
    3
    15
    15
    40
    40
  • SHOULDERS - Rear Deck Flys
    3
    15
    15
    5
    55
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    40
    40
  • TRICEPS - Assisted Dips
    3
    9
    9
    0
    0

  • Health data: Hours slept: 7

April 15

Run
  • 1h 18m 31s
  • 6.75 miles
  • 11m 37s /Mi

Ran after push mowing for 2 hours. Felt good-on the treadmill due to the weather coming in.

Had a gu gel at the start and approx. 78 oz NUUN. I should have taken a salt pill...starting to feel it in the legs.

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


 April 2012 
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Distance

Actual vs Planned

Time

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