Wounds heal, pain is temporary, chicks dig scars!

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April 8

Bike
  • 49m 39s
  • 13.41 miles
  • 16.21 Mi/hr

I don’t know how I did it but I managed to strain a muscle in my back this morning while working in the yard.

I still today as planned and had a very good ride.  It was probably my best road effort to date.

April 7

Run
  • 31m 06s
  • 3.02 miles
  • 10m 18s /Mi
Swim
  • 23m 41s
  • 1000.00 meters
  • 02m 22s /100 meters

Ok, so I didn’t run yesterday. By the time I got back from the gym and the grocery store it was 2 am and I was a little tired. Oh well caught up on sleep today and had a great swim. I had a Met-RX bar and a Gu with a quart of water about 30 minutes before my swim. The last three laps (50m per lap) were very good and strong.

I am definitely running tonight after the kids go to bed.

Great Run tonight best time over 3 miles in a long time. I can't wait for the 5k at the end of the month.

  • Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6 Overall Workout: 4

April 6

Bike
  • 52m 35s
  • 13.17 miles
  • 15.03 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    3
    25
    25
    0
    0
  • BACK - Straight Arm Lat Pulldowns
    3
    12
    12
    112
    112
  • BICEPS - DB Curls Alternating
    3
    30
    30
    20
    20
  • CHEST - Flies - Flat
    3
    15
    15
    125
    125
  • SHOULDERS - Front DB raise
    3
    15
    15
    25
    25
  • SHOULDERS - Rotator Cuff - Front
    3
    15
    15
    25
    25
  • SHOULDERS - Side DB raise
    3
    15
    15
    25
    25
  • TRICEPS - Pulley pushdown
    3
    12
    12
    62
    62
  • TRICEPS - Rope pulldown
    3
    12
    12
    62
    62

Absolutely the worst ride ever. Ever have two flats on the same ride and only one spare? And when your new tubes arrive 30 min later (god bless my wife) the nozzle of your on-bike pump breaks off? Well total time spent in the great outdoors was a little over 2.5 hours for a 45-minute ride. Arrrrrrggggggggg.

Great lift tonight. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 2

April 5

Never got to a swim.  Training ran late.  On a really depressing note, a very good friend went into short term hospice at a local hospital today.  She will pass in the next few days from her many years of fighting cancer.  The world will be less one terrific spirit and friend.

April 4

Run
  • 32m 37s
  • 3.02 miles
  • 10m 48s /Mi

Left knee still in pain.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    3
    25
    25
    0
    0
  • BACK - Straight Arm Lat Pulldowns
    3
    12
    12
    112
    112
  • BICEPS - DB Curls Alternating
    3
    30
    30
    20
    20
  • CHEST - Flies - Flat
    3
    15
    15
    100
    100
  • SHOULDERS - Front DB raise
    3
    15
    15
    20
    20
  • SHOULDERS - Rotator Cuff - Front
    3
    15
    15
    20
    20
  • SHOULDERS - Side DB raise
    3
    15
    15
    20
    20
  • TRICEPS - Pulley pushdown
    3
    12
    12
    62
    62
  • TRICEPS - Rope pulldown
    3
    12
    12
    50
    50

Great lift tonight. Some things started to get light s next lift I’ll go up a little bit.

Well my run today was a little better than the last.  My left knee is still in pain and swollen but it worked out in the first mile today.  The previous run it hurt the entire 3 miles. 

Weights tonight!

What a wonderful lift night.  I got started a little late but it will all work out tomorrow.  I have to go in on my day off for riot control training and someone is fighting a speeding ticket.  I’ll just have to swim in the early evening.  That is if it doesn’t rain here.  Keeping fingers crossed.

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

April 3

Bike
  • 49m 39s
  • 14.43 miles
  • 17.44 Mi/hr

ride to pool, swim, ride home

Swim
  • 13m 29s
  • 500.00 meters
  • 02m 42s /100 meters

swim half way through ride

did not sleep well last night.  i'm tired as all get out.  for some reason my weight stays the same and i can't loose the gut no matter how hard i work out.  its getting in the way during the ride and slowing me down everywhere else.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 3

April 2

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    3
    25
    25
    0
    0
  • BACK - Straight Arm Lat Pulldowns
    3
    12
    12
    100
    100
  • BICEPS - DB Curls Alternating
    3
    30
    30
    20
    20
  • CHEST - Flies - Flat
    3
    15
    15
    100
    100
  • SHOULDERS - Front DB raise
    3
    15
    15
    20
    20
  • SHOULDERS - Rotator Cuff - Front
    3
    15
    15
    20
    20
  • SHOULDERS - Side DB raise
    3
    15
    15
    20
    20
  • TRICEPS - Pulley pushdown
    3
    12
    12
    62
    62
  • TRICEPS - Rope pulldown
    3
    12
    12
    50
    50

left elbow a little sore but still ok

Missed my bike today.  Life catches up and sometimes yu have to take care of more important things;)  i'll make up for it tomorrow with a ride to the pool and back.

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jsttri's Training Log


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