2013

my training blog my training calendar my training reports
print

October 8

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    20
    20
    50
    50
  • ABS - Trunk Twists
    2
    15
    15
    6
    6
  • BACK - Roman Chair
    2
    20
    20
    175
    175
  • BACK - Seated row
    2
    12
    12
    20
    20
  • BICEPS - Pulley Curls
    2
    12
    12
    15
    15
  • CHEST - Flies - Flat
    2
    12
    12
    15
    15
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    12
    12
  • LEGS - Quad Extensions
    2
    12
    12
    15
    15
  • SHOULDERS - Machine Military Press
    2
    12
    12
    20
    20
  • TRICEPS - Pulley pushdown
    2
    12
    12
    15
    15

Not much time this evening. Started with 10 minute warm up walk. Followed with more extensive stretching of lower back, legs and shoulders. Used broom stick for shoulder stretches which really seemed to work well.

Sport
  • Stretching
  • 15m

Added a few stretching exercises including shoulder stretches using a broom stick and some quad and lower back stretches. Spent 15 minutes or so on it.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 3

October 7

Sport
  • Walking
  • 1h 00m

Went for a walk with the family at Point Beach. Put in about 3 miles. Last mile or so was carrying Ava on my shoulders.

October 6

Run
  • 30m
  • 2.10 miles
  • 14m 17s /Mi

Couch to 5k. 5 minute warm up, 20 minute at pace, 5 minute cool down.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    20
    20
    50
    50
  • ABS - Standing Cable (x-body) Curl
    2
    20
    20
    30
    30
  • ABS - Trunk Twists
    2
    15
    15
    6
    6
  • BACK - Roman Chair
    2
    20
    20
    175
    175
  • BACK - Seated row
    2
    12
    12
    20
    20
  • BICEPS - Pulley Curls
    2
    12
    12
    15
    15
  • CHEST - Flies - Flat
    2
    12
    12
    15
    15
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    12
    12
  • LEGS - Quad Extensions
    2
    12
    12
    15
    15
  • SHOULDERS - Machine Military Press
    2
    12
    12
    20
    20
  • TRICEPS - Pulley pushdown
    2
    12
    12
    15
    15

October 5

Bike
  • 55m
  • 15.60 miles
  • 17.02 Mi/hr

Legs felt a bit rubbery at the start. Not much push on the up hills. Return route much more evenly paced. Ran in to construction detour near Lincoln Park which slowed my overall pace.

Swim
  • 10m
  • 400.00 yards
  • 02m 30s /100 yards

Right shoulder really stiff. Cut workout short as a result. Ice and heat.

A near copy of yesterday. Biked to the pharmacy again to get the right test strips that they failed to give me yesterday! Then on to the Y for a bit of swimming. Put in 400 yards before right shoulder really started giving me pains. This has been a recurrent pain/injury for some weeks now but seems to let up as I add more laps. Will have to hit the heating pad again.
Blood sugar numbers are once again on target between 87 and 172. I find that the more frequently I test the better my numbers. Knowledge is power they say! 
Not much sleep today (working night shift). Only 5 hours before I woke up and could not get back to sleep. Should sack out pretty good after work tonight.
On a funnier note: had my first digger on the bike. Turning left and stopping for traffic I got tied up in the clips and could not get a foot down. Minor fall but I forgot how HARD concrete is! A little skin loss on my left knee to remind me of my folly.

 

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 5 Overall Workout: 2

October 4

Bike
  • 50m
  • 14.36 miles
  • 17.23 Mi/hr

Nice ride today. Weather was clear and in the high 60's. Wind off of the lake provided a challenge going in to Manitowoc. After my workout, the ride back was smooth. Good cadence and average speed up to 20 mph.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    20
    20
    50
    50
  • ABS - Trunk Twists
    2
    15
    15
    6
    6
  • BACK - Roman Chair
    2
    20
    20
    175
    175
  • BACK - Seated row
    2
    12
    12
    20
    20
  • BICEPS - Pulley Curls
    2
    12
    12
    15
    15
  • CHEST - Flies - Flat
    2
    12
    12
    15
    15
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    12
    12
  • LEGS - Quad Extensions
    2
    12
    12
    15
    15
  • SHOULDERS - Machine Military Press
    2
    12
    12
    20
    20
  • TRICEPS - Pulley pushdown
    2
    12
    12
    15
    15
Great day for a work out! High 60's and sunny with some wind to add some spice to the ride. Clipped off 14.5 miles on the Revenio and spent about 45 minutes at the Y strength training and sitting in the whirlpool. Blood sugar numbers averaging 145 today which is right on track although I did get a low while riding. Hitting the carbs a little more tonight to try and stabilize. Need to get my 40/40/20 in line however. I seem to be upside down on that. My current 30 day average is 148. 44 days until my next A1c! Got to keep up with it.
Looking forward to the Brewer game tonight. Hoping that they will clinch in 3. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Sick: 1 Hours slept: 6 Overall Workout: 4
show more

T1 rider's Training Log


 October 2011 
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

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals