IMFL athlete # 3006 !

Midland,TX 
Today
Sunny High 81FLow 65F
  • Temp: 57F
  • Hum: 88%
  • W: 4mph SSE
FRIDAY
Sunny
High 84F
Low 65F
SATURDAY
Sunny
High 83F
Low 64F
SUNDAY
Sunny
High 86F
Low 65F
MONDAY
Sunny
High 88F
Low 65F

Sunday - April 13

Bike
  • 1h 40m
  • 36.00 miles
  • 21.60 Mi/hr

1st big group ride. This ride is mostly downhill with just a couple of little climbs. Managed to get behind Doug and hang on. Tons of tail wind, still lots of time in the top of the big ring and just fun. I've got strength, just not much endurance. I took a few pulls, and near the end I took several when I knew that I wouldn't become a drag on the group. Way fun. Mostly it was three of us hammering and all wearing same kit makes it feel like a team. We finally caught Fred and he joined us. The other guy was a bit of a squirrel, so I just left some extra room. The one time I dropped off the back they waited up for me. Nice!

And that speed, I did mention that it is down hill. In the very beginning it was downhill and with the wind - My favorite. We hit 40 mph on one little stretch. :)

Saturday - April 12

rest day

 

Friday - April 11

Run
  • 26m
  • 1.28 miles
  • 20m 18s /Mi

Walk to pool and back at lunch. - no running. Walking is hurting knee, especially after swim. Hmmm.

Swim
  • 22m
  • 1200.00 yards
  • 01m 50s /100 yards

200 wu
4x50 drill
3x200
2x100 ebeh

Already distance is easier, and speed really hasn't suffered. Only my ego. :)


I alone cannot change the world, but I can cast a stone across the waters to create many ripples. - Mother Teresa

I've been thinking about this lately.  Have I cast all the stones that I have?  What new stones can I pick up?  What good can I do in this world?  Why am I here, besides to enjoy myself?  What can I do to make life better for those around me?  I don't know, but I'm thinking about it.

Remembered to ice my knee last night but it was late and it hadn't hurt most of the afternoon and I was already in bed so I skipped it.  It's sensitive today.  Hurts when I walk, but it's still better than a week ago. Pain is slight with straight leg stretch, and that hurt a bunch on Monday.

 

Thursday - April 10

Strength
  • 30m

The usual stretching with a bunch of piriformus stretching and lotus sitting.

Seminar all day starting at 7:30 in the morning.  Rest day.  Will swim and 'run' tomorrow.

Wednesday - April 9

Bike
  • 1h 40m
  • 24.00 miles
  • 14.40 Mi/hr

Not so windy as last week. Kept my head on and dropped out of the lead before pulling all the way out of town. Somehow I kept ending up in the front pack. Followed them out of town, but when they picked it up my legs were done. I think I've now got almost 70 miles for the year. It's just going to take some time and some mileage. When I reach 1000 miles then I can start training. I would like to try riding like every morning for a week and see what that does for me.

Rode it in by myself, I didn't want to go farther with the second group. Too early in the season for me yet. I've got a 15 mile club ride this weekend that I'm really looking forward to.

Tuesday - April 8

Run
  • 15m
  • 0.85 miles
  • 17m 38s /Mi

Walking in the neighborhood. Still babying knee. Icing and ibuprofen are helping

Monday - April 7

Bike
  • 27m
  • 6.20 miles
  • 13.78 Mi/hr

Decided to take it very easy, just a little spin around the college. Cut it short - not dressed warm enough for north wind at 45 degrees. Oh well. At least I didnt' hurt my knee

Strength
  • 35m

  • 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
    3
    10
    10
    170
    190
  • 3
    0
    12
    0
    160
  • BICEPS - DB Curls Alternating
    4
    8
    10
    15
    25
  • CHEST - Flat Bench - Machine
    3
    10
    14
    80
    100
  • CORE - Side Planks
    2
    80
    90
    0
    0
  • LEGS - Calf raise single leg standing
    2
    10
    10
    15
    20
  • LEGS - Hamstring Curls (Cable)
    1
    10
    10
    50
    50
  • 1
    10
    10
    80
    80
  • LEGS - Single Leg DB Squats
    3
    10
    11
    0
    15
  • LEGS - Single leg raise front
    3
    20
    20
    10
    10
  • SHOULDERS - 1-Legged DB Side Raises
    3
    10
    10
    8
    15
  • 2
    10
    10
    80
    90

OK so the leg curls did hurt the knee. Mistake.

jashac's Training Log


 April 2014 
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Volume

Time
Distance

Actual vs Planned

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