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View albumOf course its hard, its supposed to be!
December 23
December 22
- 1h 05m 45s
- 8.00 miles
- 08m 13s /Mi
Treadmill 1% incline
General aerobic + speed, 8 mi w/ 10 x 100 m strides
- 45m
Core and legs
I miss my treadmill in the pain cave! The ones at work are nice, very nice actually and we have a nice set of med balls and dumb bells here, but it was so much easier to just get up and go down stairs without worrying about having to pack up everything. Guess I have spoiled myself some.
All of my other runs on these treadmills have been in the evening. I was thinking that my one at home was so much easier to maintain a faster pace that it may have been out of calibration, but after this mornings run I think it was more a time of day and nutrition issue with the other runs. Good thing about the gym at work was that I was the only one in it this morning, so I shut off the heat and opened all the window. By the time I was done it was 46 in there which felt good with the fans! The bad news was that also controlled the temp in the bathroom/showers so I froze my butt off getting dressed! Lesson learned!
- Calories out: 3812 From lifestyle:2562, From activities:1250
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
December 21
- 1h 20m
- 26.16 miles
- 19.62 Mi/hr
Trainer
Entire workout (171 watts):
Work: 838 kJ
TSS: 96.4 (intensity factor 0.843)
Norm Power: 185
VI: 1.08
Pw:HR: 100%
Pa:HR: 100%
- 34m 13s
- 4.00 miles
- 08m 33s /Mi
Treadmill 1% incline
Supposed to test this morning, but didn't feel the need yet. It has only been about 4 weeks and between travel and the bug probably hasn't changed much. So I did Thursdays work out of 2 X 12@ 100%. 222 watts for each.
Did anyone see the bench clearing brawl during the lingerie football game? Classic!
Lunch time run on the tready at work. Put me over the 1320 from 2009! Woo Hoo!
- Calories out: 3559 From lifestyle:2559, From activities:1000
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 3
December 20
- 52m 43s
- 2400.00 yards
- 02m 12s /100 yards
Slow easy swim. I wonder if there will be 4 empty lanes to chose from next month?
5 days till Christmas, I guess I better go shopping!
- Calories out: 3085 From lifestyle:2602, From activities:483
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
December 19
- 2h 02m 13s
- 13.10 miles
- 09m 19s /Mi
Nice half marathon with Dudley this morning. Could have been a bit warmer, 12 or so to start. My 2nd bottle of infinit froze, but I didn't need it anyways. Thanks for the company Dud!
Cool! One more mile and I will break last years run total of 1320. Should be able to get to above 1350 or more for the year!
- Calories out: 4075 From lifestyle:2543, From activities:1533
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
December 18
- 2h 00m
- 39.35 miles
- 19.68 Mi/hr
Trainer
Bike: WU: 15' easy MS: 1 x 10' @ 95 - 100%, 5' easy, 2 x 12' (3') @ 85%, remainder at 75 - 80%
Entire workout (165 watts):
Work: 1207 kJ
TSS: 121.7 (intensity factor 0.773)
Norm Power: 169
VI: 1.03
Interval 1 - 210w
Interval 2 - 183w
Interval 3 - 184w
Nice ride in the pain cave!!
A week till Christmas, I guess I better get busy!!
- Calories out: 3369 From lifestyle:2547, From activities:822
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3
December 17
- 35m 01s
- 11.57 miles
- 19.82 Mi/hr
Trainer
Entire workout (156 watts):
Work: 333 kJ
TSS: 31 (intensity factor 0.723)
Norm Power: 158
VI: 1.02
Pw:HR: 1.94%
Pa:HR: 9.39%
- 35m 12s
- 4.00 miles
- 08m 48s /Mi
Treadmill 1%
Between traveling between time zones and dealing with this chest cold, motivation to get moving is lacking! Feeling better though, just a nagging cough.
TGIF!!
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
kenj's Training Log
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December 2010 
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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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Trainer
Entire workout (163 watts):
Work: 650 kJ
TSS: 65.4 (intensity factor 0.769)
Norm Power: 168
VI: 1.03
Pw:HR: 3.9%
Pa:HR: 10.13%
Ok bike I guess, didn't have the lungs or legs to pull off the intervals. I will try again tomorrow.
I have a massage scheduled for later this morning, Merry X-mas to me! :)
Wow! First "real massage". She dug deep and worked on issues I didn't know I had! Scheduled another for next week! I was going to run after work, but I am sore from that, but in a good way. I think this will have a positive impact on my running!