IMFL athlete # 3006 !

Midland,TX 
Today
Sunny High 81FLow 60F
  • Temp: 81F
  • Hum: 41%
  • W: 0mph N
FRIDAY
Sunny
High 85F
Low 60F
SATURDAY
Sunny
High 87F
Low 60F
SUNDAY
Sunny
High 88F
Low 65F
MONDAY
Sunny
High 88F
Low 60F

Thursday - April 17

Strength
  • 31m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    2
    10
    10
    160
    170
  • BACK - Incline Row
    2
    10
    14
    150
    170
  • BACK - Pullups - Medium Grip, Pronated
    1
    5
    5
    0
    0
  • BICEPS - DB Split Curls
    4
    10
    10
    15
    25
  • CHEST - Flat Bench Press
    2
    10
    12
    90
    100
  • CORE - Prone Planks
    2
    50
    50
    0
    0
  • SHOULDERS - Military DB
    4
    10
    10
    15
    25
  • SHOULDERS - Rotator Cuff - Front
    2
    10
    10
    8
    8
  • TRICEPS - Narrow Grip Bench
    2
    10
    10
    80
    90

added leg raises and toe raises with bands


It is never too late to be what you might have been. -  George Eliot

Remembered to ice my knee last night, but knee pretty sore today.  Forgot aspercream last night.
 It appears that walking around all day and sitting on airplanes may not be good for the recovery.  Oh well, it was sure good yesterday, and the timing was good too.

 

Wednesday - April 16

15 hour day from the time I hit the airport at 6:00 am till I got back there at 9.  No exercise except trooping through DFW and around Fort Worth TX.

Knee was very good this morning not even announcing itself at all.

Tuesday - April 15

Strength
  • 15m

e-cises

sure not much. I should start training.
off to Ft Worth tomorrow for the day.

Monday - April 14

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    1
    10
    10
    160
    160
  • BACK - Incline Row
    1
    18
    18
    160
    160
  • BICEPS - DB Split Curls
    3
    8
    10
    15
    25
  • CHEST - Flat Bench Press
    1
    15
    15
    90
    90
  • CORE - Knee-To-Chest (FB)
    1
    10
    10
    0
    0
  • CORE - Superman
    1
    10
    10
    0
    0
  • SHOULDERS - Military DB
    3
    10
    12
    15
    25
  • SHOULDERS - Rotator Cuff - Front
    1
    10
    10
    8
    8
  • TRICEPS - Narrow Grip Bench
    1
    10
    10
    90
    90

just once because I had to leave early. Windy and cold today. Decided to lay off of running / walking for a few days and see if I can get the knee back to normal. It didn't hurt this morning. I guess the ride yesterday was good for it.


drove to Fort Davis to meet with the Prude Ranch group coordinator to see what we can do to make Cyclefest a better event.  Also to see what we can do about the hamburger dinner idea.  I asked her to walk with me around the area.  I could see why they want to use the Pavillion for the BBQ.  It's clearly the best venue.  She could see why I thought it's way, way too far from the road and the center of the cycling activities.  I hope she can work out something with her boss.  I'm not sure I can afford to spend another day away from work just to drive down there to meet again for an hour. 

I also found out how under utilized the ranch lodging is during our event.  I'll see what I can do about that.  They've got at least 30 unused hotel rooms.  We should surely fill those.  Try to get more people to utilize the breakfast on Saturday and Sunday.

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.

 

jashac's Training Log


 April 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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals