Find out what I can do

Midland,TX 
Today
Light rain High 82FLow 69F
  • Temp: 71F
  • Hum: 84%
  • W: 9mph ESE
THURSDAY
Light rain shower
High 85F
Low 71F
FRIDAY
Light rain shower
High 80F
Low 72F
SATURDAY
Sunny
High 78F
Low 67F
SUNDAY
Light rain shower
High 78F
Low 66F

Wednesday - September 17

Tuesday - September 16

Run
  • 09m
  • 0.50 miles
  • 18m /Mi

tried to run a bit after a good warm up. Foot hurts. Back to the house. bike to pool and swim

Bike
  • 22m
  • 4.00 miles
  • 10.91 Mi/hr

Mtn bike to pool and back

Swim
  • 1h 03m
  • 3300.00 yards
  • 01m 55s /100 yards

200 wu
4x50 drills
5x400
4x200
and I was done
100.
There were supposed to be some 100s and some 50's but sometime I just reach the point in the pool where I'm finished. That was it.

Nothing stops the man who desires to achieve.  Every obstacle is simply a course to develop his achievement muscle.  It's a strengthening of his powers of accomplishment. - Eric Butterworth.

Especially evident in Ironman training.

 

Monday - September 15

Bike
  • 1h 22m
  • 21.00 miles
  • 15.37 Mi/hr

Easy early morning recovery ride. Legs felt pretty tired starting out, but were fine at the end.

Run
  • 14m
  • 0.85 miles
  • 16m 28s /Mi

Walk mostly around the long block. Foot pretty good. Tried jogging a couple times. Foot twinged so I laid off of that.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    2
    20
    20
    5
    5
  • BACK - Pullups - Medium Grip, Supinated
    2
    10
    10
    180
    190
  • 2
    10
    10
    140
    150
  • BICEPS - DB Curls Alternating
    2
    10
    10
    15
    20
  • CHEST - Flat Bench - Machine
    2
    10
    10
    90
    100
  • CORE - Side Planks
    1
    80
    80
    0
    0
  • LEGS - Calf raise single leg standing
    2
    10
    20
    0
    15
  • LEGS - Hamstring Curls (Cable)
    2
    10
    10
    50
    70
  • 2
    10
    10
    60
    80
  • LEGS - Single Leg DB Squats
    2
    12
    12
    8
    16
  • LEGS - Single leg raise front
    3
    20
    20
    10
    10
  • SHOULDERS - 1-Legged DB Side Raises
    1
    10
    10
    8
    8

Lunges not squats

Sunday - September 14

Bike #1
  • 5h 18m
  • 79.00 miles
  • 14.91 Mi/hr

Got a bit of a late start, but it was chilly and I stayed out a little late.
It was supposed to warm up, and it was supposed to clear up. Instead it started out with a little drizzle, then after about an hour it was raining. And it got colder.

I was pretty much ok till 2:20, a long down hill and I hit 29 mph. was totally soaked to the skin but the cold wind chilled me. It was about 53 degrees, and I was wearing warm weather gear arm warmers and a light wind jacket that is not waterproof.

By 3:30 I was approaching the first truck stop/convenience store on the way back. My core felt ok, but my hands were so cold that I almost couldn't open them. I decided to stop and warm up - get some hot coffee.

Long story short, I spent 40 minutes at the store trying to recover/cope. A trucker offered me a plastic poncho, which I accepted. I thought that I had enough energy in my system and just needed to be moving, and not in the wind. I had stuffed dry paper towels under my jersey. With the poncho it was perfect. After about two minutes I could feel the heat in my body, and after another minute I could feel the heat flood into my arms and hands. I stopped for a second and pulled the poncho hood up under my helmet. After that I was good.

Funny though - after another hour, I was only about 40 minutes from home and the rain stopped and it warmed up almost 20 degrees. I had to stop and take the poncho off. By the time I got home I also had my little jacket off.

Epic ride.
Transition to other bike to go to pool

Bike #2
  • 20m
  • 4.00 miles
  • 12.00 Mi/hr

Mtn bike commute to pool and back. I would have run but foot is still hurt

Swim
  • 51m
  • 2400.00 yards
  • 02m 08s /100 yards

200 wu
4x50 drill
3x500 (was supposed to be 4x500)
4x50 drill
200
100 cd

Saturday - September 13

Alarm went off at 4:30.  I just said no and turned it off .  Slept till 8:30.  Awesome.  Got up to feed the cats and found that it was 50 degrees and raining.  That 4:30 decision was a good one. 

Cold and rainy all day.  Went to a 50's theme ball.  I actually had to go out and buy a pair of blue jeans.  I haven't owned any for years now.  Fun event.  Sat next to the girl I met a couple of weeks ago.  Asked her out to dinner  as we were leaving.  She said yes.  Cool.  

Friday - September 12

Rest day.  And my foot is hurt, so double rest day.  Iced it

Thursday - September 11

Run
  • 2h 24m
  • 11.30 miles
  • 12m 44s /Mi

Felt real good starting out. Took my time getting warmed up. Did pretty well, although energy started flagging about 1:30. The last half hour was pretty much a walk. Hurt my left foot - probably where the Achilles attaches inside right arch.

Bummed I hurt myself. Massage today, and sitting at desk with foot on ice. Fell asleep on the massage table. :)

jashac's Training Log


 September 2014 
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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals