Midland,TX 
Today
Sunny High 59FLow 40F
  • Temp: 50F
  • Hum: 52%
  • W: 11mph SE
FRIDAY
Sunny
High 71F
Low 48F
SATURDAY
Sunny
High 71F
Low 48F
SUNDAY
Sunny
High 72F
Low 39F
MONDAY
Sunny
High 53F
Low 35F

Hide not your talents, they for use were made.  What's a sun-dial in the shade?  Benjamin Franklin

work the morning, travel back to Albuquerque to see if I can get the house finalized and on the market this week.

 

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    1
    5
    5
    20
    20
  • BACK - Bent-Arm Lat Pulldowns
    1
    180
    180
    16
    16
  • BACK - Incline Row
    1
    130
    130
    17
    17
  • BICEPS - DB Curls
    1
    15
    15
    17
    17
  • CHEST - Flat Bench - Machine
    1
    10
    10
    80
    80
  • CORE - Prone Planks
    1
    70
    70
    0
    0
  • CORE - Side Planks
    1
    70
    70
    0
    0
  • LEGS - Calf raise single leg standing
    1
    20
    20
    15
    15
  • 1
    50
    50
    15
    15
  • 1
    100
    100
    13
    13
  • 1
    0
    0
    0
    0
  • LEGS - Single Leg DB Squats
    1
    16
    16
    10
    10
  • LEGS - Single leg raise front
    3
    20
    20
    5
    5
  • SHOULDERS - 1-Legged DB Side Raises
    1
    5
    5
    10
    10
  • TRICEPS - Machine Extensions
    1
    90
    90
    10
    10

exercises correct, the rest not so much - just the template. Either I entered it wrong, or BT has changed the position of reps vs weight.


It amazes me sometimes how fast my body recovers.  I've still got that blister on the bottom of my foot but it's really not bothering me.  Most of the soreness is gone.  Calves are real tight today - perhaps all the walking yesterday. 

The 'city ride' group ride is tonight.  I've never been, but I believe it's an ultra easy, cruser type of ride.  I'm planning on doing it.  Fun friends and will be good for recovery.  It's almost time to start working out again.  Thought I'd swim today, but with unpacking / laundry and just stuff, it's noon and Ive not made it to work yet. 

Being at 'home'  is weird.  My brand new mayonaise is spoiled.   Never opened, but expiration date in June.  It was separating, so I stirred it up, it did not taste real good so I remade my lunch without.  I get to sleep in my own bed two nights in a row, then off to Albuquerque.  Carpet goes in on Monday, and Ive got the plumber coming to replace the water heater then too.  I just need to find someone to replace the utility room floor.  There's some outside cleanup and move 1/2 ton of rock (it's really not that much).  Need to get rid of two metal storage sheds.  That may be a trick.

Next weekend I've got to be in Ruidoso, hopefully I'll be on my way home 'for good.' -- that's my plan anyway.

Run
  • 30m
  • 1.50 miles
  • 20m /Mi

Walk on the beach before travel day.

Run
  • 50m
  • 2.00 miles
  • 33m 19s /Mi

Walk on the beach with my sister. What a gorgeous place Panama City Beach is.

Swim
  • 21m
  • 986.00 yards
  • 02m 07s /100 yards

Just an easy swim up the coast at PCB. Saw a small school of 7 inch fish. The water was a little stirred up. This morning when we walked along the beach it looked clear as a bell.

I did well not getting too scared of sharks. The security guard said they had lots of sightings of hammerhead sharks this summer, but hammerheads don't bother people. She also said don't hesitate to get in to swim with dolphins. I really want to do that some day.

lots more resting.  I think we went T shirt shopping.  starting to feel better, but really sore.

Lay in the sun, shower, lay in the sun, eat, nap -- you get the picture.

Run
  • 30m
  • 1.00 miles
  • 30m /Mi

Slow painful walk over to race headquarters to 1) get a massage, 2) pick up SN bags, and 3) Sign up for next year. - seemed like a good idea at the time.

The rest of the day - mostly rest and hang out with my sister.

Swim
  • 1h 13m 53s
  • 4400.00 yards
  • 01m 40s /100 yards

Nice little swim in the gulf with 3000 close friends. :-)
Drafting was good
I felt like I was swimming with the current on all 7 legs. Timing perhaps. It was an awesome swim.

Bike
  • 6h 30m 56s
  • 112.00 miles
  • 17.19 Mi/hr

Felt like we had a headwind going out, but I was riding easy and going 22 mph. No wind at all except what I was generating. Lovely ride, but I rode too hard. Stopped to pee three times and apply chassis lube the second time. Stopped at special needs to replenish drink and nutrition. Both worked well. Took too long at SN. Have to organize better next time.

Run
  • 6h 26m 54s
  • 26.20 miles
  • 14m 46s /Mi

Went too hard on the bike and paid for it on the run. Also for some reason my right foot was a little swollen in the middle metatarsals and I got a blister under there made the last part pretty hard. Hurt a lot to walk. Running-jogging was ok. In the last 6 miles, after about a 1/2 mile it would hurt and I had to walk.

Overall I needed to train longer in the areobars and missed the intensity I get in our group rides. I also missed the tempo workouts I get riding with the rando guys. Where I'm sore also tells me that I miss the weight training I was not able to do this year.

I did ok given the training I did. The only wild card was the sore foot. Perhaps too fast walking back on the beach or too much time barefoot on the condo tile floors.

jashac's Training Log


 November 2013 
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Time
Distance
Time
  • November's totals
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