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View albumOf course its hard, its supposed to be!
December 4
December 3
- 1h 45m 01s
- 12.00 miles
- 08m 45s /Mi
Treadmill 1.5%
Run: Medium - long
- 40m
- 12.84 miles
- 19.26 Mi/hr
Trainer
Entire workout (161 watts):
Work: 388 kJ
TSS: 31.5 (intensity factor 0.686)
Norm Power: 167
VI: 1.03
Happy Thursday! :)
The bike fitness is improving! Ways to go, but improving!
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 3
December 2
- 1h 11m 40s
- 9.00 miles
- 07m 57s /Mi
Treadmill 1%
Run: VO2 max, 9 mi w/5 x 1000m @ 5k race pace (90" recovery)
Gotta love VO2 Max day! :)
I guess I should start paying better attention to the weather and move scheduled runs around accordingly. I am close enough to the race that I don't want to take chances running outside on icy or wet side walks in the dark. Today was nice and clear and tomorrow is supposed to be cruddy. Should have done tomorrows med/long run today and the VO2 max stuff on the tready tomorrow. Oh well, if I get stuck on the tready for 12 I'll remember to look next time! :)
Really looking forward to Saturday's 5K!
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
December 1
- 1h 09m 37s
- 8.00 miles
- 08m 42s /Mi
Treadmill 1%
Run: General aerobic
- 30m 01s
- 9.81 miles
- 19.61 Mi/hr
Trainer
- 32m
Core DVD
That core DVD is tough! Hopefully after a couple more times I will be able to get through it without any extra breaks!
Down to the last month of training for this race(s)! :)
A quick spin on the bike after work! Starting to get a little better feel on the bike for the shorter rides. Endurance for the long ones will come later.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
November 30
- 36m 36s
- 1800.00 yards
- 02m 01s /100 yards
Decided to sleep in a bit and take it easy this morning. Legs feel pretty good (other than some chaffing issues 
), but figured I can do the bike ride later today or tomorrow night.
BTW, don't all you Tiara challenge people miss my Monday morning inspires? 
I wanted to give the legs a rest, but wanted a workout! Hmmmm.....what to do?
Oh yeah, how about that swimming thing! :)
Besides, I think Dexter is going to shame me back to masters and I don't want to totally embarrass myself!
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
November 29
- 2h 41m 04s
- 17.18 miles
- 09m 22s /Mi
Run: Long run
I guess not all runs will be great! I think the volume caught up with me a bit today as well as not dressing right. But then again, how do you dress for a run that starts at 28 degrees and finishes at 49? Last half I felt like I was wearing a weight vest! Overall results weren't terrible, just faded more than I wanted!
221 miles this month! Cool! 
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
November 28
- 1h 34m 31s
- 11.00 miles
- 08m 35s /Mi
Treadmill 1%
Run 1h 45m 11.00 miles -----
Medium - long
- 15m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- LEGS - 2 Leg Squats315157070
- LEGS - Hamstring Bridge3202000
- LEGS - Standing calf raises315158080
- Plyometrics
- 32m
Core dvd, plus some leg work before getting on the treadmill.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
kenj's Training Log
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December 2009 
Volume
Actual vs Planned
Upcoming races
- mini-Mussel Sprint Triathlon (Triathlon)7/13/2013 Geneva, New York
- Musselman Half-Iron Triathlon (Triathlon)7/14/2013 Geneva, New York
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- Peasantman™ Steel Distance Triathlons (Triathlon)8/18/2013 Penn Yan, New York
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Core - abs dvd
A little better this time, but I still struggle with the plank stuff!
TGIF!!!
Yes you are seeing right! That is a 2nd swim this week!