Find out what I can do

Midland,TX 
Today
Sunny High 99FLow 75F
  • Temp: 80F
  • Hum: 57%
  • W: 4mph SE
THURSDAY
Sunny
High 100F
Low 75F
FRIDAY
Sunny
High 100F
Low 76F
SATURDAY
Sunny
High 101F
Low 76F
SUNDAY
Sunny
High 98F
Low 76F

Wednesday - July 23

Tuesday - July 22

Run #1
  • 20m
  • 2.00 miles
  • 10m /Mi

Pretty much a 9-10 min pace after short warm up. Because my legs are still super sore decided to do a tempo run rather than speed work today. Felt pretty crummy until about 1 mile.
ran over to the pool to swim.
Hot here today. Still 80 degrees and humid at 6:00 am.

Swim
  • 27m
  • 1350.00 yards
  • 02m /100 yards

T1 five minutes
300 wu
5x50 drill
2x300
2x100cd / strokes

Run #2
  • 28m
  • 2.31 miles
  • 12m 07s /Mi

4 min T2
Run home from pool.
Pretty much 9-10 min pace. One mini sprint on the grass. Not much in my legs today. Shut that down and headed home on a tempo pace of 9-10 min/mi. Ran into Emmy about a block from the house and walked around the block with her.

You have to leave the city of your comfort and go into the wilderness of your intuition.  What you'll discover will be wonderful.  What you'll discover is yourself. - Alan Alda

Life if good.  I've got great clients to work for.  I've got hobbies that I enjoy.  I have some friends. 

I am still over committed.  It is amazing how much better I feel when I start on paying/productive work first thing in the morning.    This afternoon I need to see about firming up the Cyclefest lunch plans.  Still need SAG drivers.  Need to make some progress on my New Mexico MS 150 fund raising. 

This afternoon time for the third Hep A&B vaccination.  It could be nap time now though.

Monday - July 21

Bike
  • 1h 23m
  • 20.30 miles
  • 14.67 Mi/hr

Easy ride out to 1788. Roger said he wanted to ride with me this morning. Good thing because otherwise I would not have gotten out of bed this morning.

Easy spin mostly. legs are pretty trashed in spite of the massage yesterday.

My AC is not working right. Over 81 degrees in my house last night. I ended up bedding down on the floor under the AC vent so that I could go to sleep. Got up and got in bed around 2:00 in the morning.

Have a slab leak from my hot water heater. and that's started to soak through the carpet. I've got some fixin' to do.

Swim
  • 18m
  • 900.00 yards
  • 02m /100 yards

Tri group. None of the folks who need help showed up, so I got a little swim in. 50 meter pool and outside. Lovely swimming in the sunshine, and yet that 50 meters seems like a long way some times. Still tired from the weekend ride.

Strength
  • 46m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    2
    20
    20
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    2
    10
    10
    180
    190
  • BACK - Pullups - Wide Grip, Pronated
    1
    5
    5
    0
    0
  • BACK - Seated row
    2
    10
    10
    140
    150
  • BICEPS - DB Curls Alternating
    1
    10
    10
    15
    15
  • CHEST - Flat Bench - Machine
    3
    8
    10
    90
    110
  • CORE - Side Planks
    2
    80
    90
    0
    0
  • LEGS - Calf raise single leg standing
    3
    8
    20
    0
    25
  • LEGS - Hamstring Curls (Cable)
    3
    7
    10
    60
    80
  • LEGS - Leg Extensions
    3
    8
    10
    80
    100
  • LEGS - Single Leg DB Squats
    3
    6
    12
    8
    25
  • SHOULDERS - 1-Legged DB Side Raises
    2
    10
    10
    5
    15
  • TRICEPS - Pulley pushdown
    1
    10
    10
    90
    90

added a bit of heavier today in 3rd set for selected exercises. Lunges

Sunday - July 20

Bike
  • 3h 35m
  • 75.00 miles
  • 20.93 Mi/hr

Rode with Lisa, had a wonderful ride. Decided at the first overpass that my legs didn't have what it would take to chase the leaders today.
Dropped back and rode with Lisa the rest of the ride. Early on we hooked up with a peleton for a while, but later in the ride neither one of us really wanted to go really hard any more so we just rode our own pace. Last part of the ride is hilly as well.

Hot, but we had a great tail wind for most of the ride, and early in the ride where we were cutting into the wind we were in a pretty good group with a strong rider in front.

Saturday - July 19

Bike
  • 6h 14m
  • 102.00 miles
  • 16.36 Mi/hr

MS 150 day one. Went out for the additional 25 miles. Was hot, but I got to ride a bit with a few folks at the back of the pack. That was fun. I got to encourage them and see if they needed anything.

And I got my 100 miles. legs started trying to cramp up two miles from town. Eased up, slammed some gels, and took it easy. Made it in without cramping. eat, rest,eat, awards dinner. Inspirational and fun. Got in too late for a massage or a run.

Friday - July 18

Run
  • 21m
  • 1.40 miles
  • 15m /Mi

A little walk on this rest day before the MS 150. Getting excited about the ride this weekend. Have probably talked Roger into doing a century at least on Saturday.

Thursday - July 17

Unplanned Rest Day.  Exhausted

jashac's Training Log


 July 2014 
SunMonTueWedThuFriSat
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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

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals