Run
  • 43m
  • 6.00 miles
  • 07m 10s /Mi

Good easy run to the club, then 5 miles in 35 min. 4x1 mile repeats at 10K pace, 6:44, with 400m easy segments in 2:00. Felt better than expected, quads are minimally sore now.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    5
    50
    50
    165
    165
  • BACK - Pullups - Medium Grip, Pronated
    2
    20
    20
    165
    165
  • BICEPS - DB Curls Alternating
    3
    10
    10
    40
    45
  • CHEST - Flat Bench Press
    4
    5
    10
    135
    185
  • CHEST - Incline Bench - Machine
    3
    8
    10
    140
    180

Quick lifting session before work.

Run
  • 31m 57s
  • 4.00 miles
  • 07m 59s /Mi

Easy run with Elvis. Nice and cool, mid 60s. legs are feeling better, was tired, but not painful.

Bike
  • 1h 13m
  • 21.00 miles
  • 17.26 Mi/hr

Easy ride with Allen. Very windy. legs still have no power but it felt good to get out and stretch a bit.

Bike
  • 1h 38m
  • 29.00 miles
  • 17.76 Mi/hr

Easy ride up Parker's ranch, around old Harding, back over Big Wast Fork. Took it nice and easy. My quads are still dead

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    5
    50
    50
    165
    165
  • BACK - Pullups - Medium Grip, Pronated
    2
    20
    20
    165
    165
  • BICEPS - DB Curls Alternating
    3
    6
    10
    40
    50
  • CHEST - Flat Bench Press
    4
    5
    10
    135
    185
  • CHEST - Incline BB
    3
    5
    5
    155
    155

Run
  • 26m
  • 3.25 miles
  • 08m /Mi

Easy 3.25 miles. I didn't realize it wsa 88 outside. Legs felt worse than Tues, but overall, not too bad. Another few days of easy running before I get back to it hard.

Run
  • 27m
  • 3.00 miles
  • 09m /Mi

Nice easy run with. a couple of quick stops for him. Quads are still hurting, but I felt better than I expected to.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    5
    50
    50
    165
    165
  • BACK - Pullups - Medium Grip, Pronated
    3
    10
    20
    165
    165
  • BICEPS - DB Curls Alternating
    2
    10
    10
    45
    45
  • CHEST - Flat Bench Press
    4
    2
    10
    135
    205
  • CHEST - Incline BB
    3
    4
    6
    155
    155

First lifting session in a week. Felt better thn expected.

Sport #1
  • Golf
  • 2h 00m

Hit a few balls, then walked 9 holes. It was beautiful and felt good to walk. Hit the ball very inconsistently. Several really good shots, though, just have to get more consistent.

Sport #2
  • Yoga
  • 1h 00m

1hr class with Pat. My quads were burning but felt much better by the end.

crusty's Training Log


 September 2013 
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     
 
Time
Distance
  • Herb Parsons Trail Marathon (Run)
    1/4/2015 Collierville, Tennessee
  • Sylamore 50k (Run)
    2/21/2015 Allison, Arkansas
  • Hilo Marathon (Run)
    3/15/2015 Hilo, Hawaii
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals