2013 - "The Year Of The Run"

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November 16

Run
  • 23m 15s
  • 2.37 miles
  • 09m 48s /Mi

Quick late morning run zone 2 - Average HR 153

Sport
  • Bike Trainer
  • 1h 20m

Started early on the "Friday Night Lights" trainer ride.
Small Ring/Zone 2/Up/Main Show/Ave HR 142
Big Ring/Zone 3-4/Aero/Commercials/Ave HR 152

November 15

Sport
  • Bike Trainer
  • 1h 25m

Watched first half of the Oregon game. Average HR 132, which is, I think, around zone 2 for me right now. I'll have to do a LT test on the trainer soon.

Went and shot my gun this morning in preparation for the start of deer season tomorrow. Dad's got eye surgery today, so maybe I'll fit a trainer ride in tonight.

November 14

Run
  • 37m
  • 4.23 miles
  • 08m 45s /Mi

WU - 13:57 - 1.45miles

MS - 10' Ave HR 170 1.2M
- 13' Ave HR 174 1.58


pm, outside, supposed to be LT test: wu/30' hard with average hr last 20' being LT. Was doing ok until I saw the fire truck enter our subdivision and head up our street. What now? Cut my test short to find out one of our neighbors let their leaf fire get out of control and into the timber and trees. No major damage or anything, but just another "normal" night.

Swim
  • 51m 34s
  • 1900.00 yards
  • 02m 42s /100 yards

WU - 400 (Swim)

MS - 3 x 500 (Fist100/Paddle100/PullBouy100/Kick50/Swim150)

What a night and day. Yesterday my youngest (7) fell off of some playground equipment at school and hit her head. My wife went to pick her up and she started getting sick and sleepy so they called an ambulance. Long story short, she got a concussion and was kept over night for observation. She slept all yesterday afternoon and night then woke up this morning back to her onery self. The hospital is about 3 blocks from where I swim, so I snuck a swim workout in this morning before they woke up. Ate too much junk last night and it sounds like pizza tonight, so I'm off to run...gotta love the offseason...

November 13

Swim
  • 56m 27s
  • 2250.00 yards
  • 02m 30s /100 yards

WU - 400 (Fist/Paddle/Swim)
- 6 x 50 Swim Golf

MS - 12 x 100 (Fist/Paddle/Swim)

CD - 300 (Fist/Paddle(100)/Swim(200))

Got to the pool this morning and did a long(for me) swim. Alternated 100's with fist drill, swim with paddles, and just swim. Trying to concentrate on catch and pull. Still over 2' a 100. Waiting for swimming to click or until income taxes and maybe I can afford/find a swim coach.

November 12

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    30
    30
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    7
    10
    0
    0
  • BACK - Pullups - Medium Grip, Pronated
    3
    2
    3
    0
    0
  • BICEPS - Pullups
    3
    2
    3
    0
    0
  • CHEST - Pushups
    4
    10
    10
    0
    0

Pushups & Crunches Supersets
Pullups/Chinups/Hanging Knee Raises/Bike Supersets

Sport
  • Bike Trainer
  • 15m

3 x 5' Big Ring Lots of Resistance
Supersetted with Pullups/Chinups/Knee Raises

Lazy morning, didn't get up to train. I guess the driving yesterday wore me out...Now it's off to work. Almost was too lazy to do anything tonight. Came very close to having my 3rd off day in a row. Decided to suck it up and do something. Short, Intense workout tonight...Swimming tomorrow.

November 11

I didn't think I ate that much yesterday. Traveling to Chicago for my daughter's tumbling competition today. I'll try to run or bike tonight when we get home. Megan did well, got 5th out of 9. She is doing a higher difficulty pass and did hit her head, but her difficulty score pulled her through ok. Alot of driving today and since I gave up soda and don't drink coffe and I get really tired driving, I ate. and ate. and ate. Eating keeps me awake. Not a good nutrition day, again. Oh, well...back to it tomorrow.

November 10

I think I'll take today totally off. We;ll see. My first early morning weigh in today. 188.5 BF% 10% Hydration 56.5%. I'm going to track and see how this goes. Probably not good after football and food toady. :)

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CKinsey's Training Log


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