Of course its hard, its supposed to be!

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The following equipment is nearing replacement:
Haines City,FL 
Today
Partly Cloudy High 92FLow 66F
  • Temp: 80F
  • Hum: 69%
  • W: 6mph SE
MONDAY
Light rain shower
High 82F
Low 65F
TUESDAY
Moderate or heavy rain shower
High 78F
Low 66F
WEDNESDAY
Light rain shower
High 80F
Low 71F
THURSDAY
Partly Cloudy
High 82F
Low 70F

December 4

Bike
  • 1h 00m
  • 19.89 miles
  • 19.89 Mi/hr

Trainer
Entire workout (170 watts):
Work: 628 kJ
TSS: 65.2 (intensity factor 0.798)
Norm Power: 175
VI: 1.03
Pw:HR: -1.1%
Pa:HR: 12.91%

I had to drop the race this morning in order to attend a funeral mass for a friend and co-workers mother.  Heading to the trainer in a few!

Other than a 5 minute warm up, I worked to keep it at ~ 80% constant effort.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

December 3

Strength
  • 40m

Core, chest, shoulders and arms, close to the same routine as earlier in the week.

Thought about a run after the strength this morning, but decided if I could sleep I would and I did.  Legs are still a little tender from the weeks work and with the race tomorrow a day off is probably appropriate.

TGIF!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

December 2

Bike
  • 1h 10m 01s
  • 23.17 miles
  • 19.86 Mi/hr

Trainer
Bike: MS: 2 x 6' (2') @ 95 - 100%. Remainder @ 80 - 85%
Entire workout (169 watts):
Work: 720 kJ
TSS: 63.5 (intensity factor 0.733)
Norm Power: 178
VI: 1.05
Pw:HR: 5.83%
Pa:HR: 9.25%

Good bike session this morning, legs are a bit tender from the first strength work yesterday, but better than I thought they would be. 

Off to Albany this afternoon and tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

December 1

Run
  • 58m 40s
  • 7.00 miles
  • 08m 22s /Mi

Treadmill 1%
Run: WU: 15' at Z1, MS: 2 x 400, 2 x 800, 2 x 200 all at Z4/TP (full recovery), CD: 5' at Z1

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    15
    15
    0
    0
  • BACK - Lateral pull-downs
    3
    15
    15
    60
    60
  • LEGS - 2 Leg Squats
    3
    15
    15
    30
    30
  • LEGS - Deadlifts
    3
    15
    15
    50
    50
  • LEGS - Hamstring Bridge
    4
    15
    15
    0
    0
  • LEGS - Lunges, Side
    3
    15
    15
    0
    0
  • LEGS - Standing calf raises
    4
    15
    15
    30
    35

Good possibility the legs might hurt a bit tomorrow!

Happy hump day!

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

November 30

Run
  • 37m 01s
  • 4.00 miles
  • 09m 15s /Mi

Treadmill 1%
Run: Recovery

Bike
  • 1h 10m
  • 22.20 miles
  • 19.03 Mi/hr

Trainer
Entire workout (180 watts):
Work: 783 kJ
TSS: 78.5 (intensity factor 0.806)
Norm Power: 196
VI: 1.09
Pw:HR: 0.06%
Pa:HR: 13.19%

1st 20 min interval 222
2nd 20 min interval 217

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    10
    10
  • ABS - Medicine Ball Twist
    3
    40
    40
    10
    10
  • ABS - Obliques
    3
    40
    40
    35
    35
  • ABS - V-Ups (FB)
    3
    25
    25
    0
    0
  • BICEPS - DB Concentration
    4
    15
    15
    25
    25
  • BICEPS - DB Curls
    3
    15
    15
    20
    25
  • CHEST - Flat Dumbell Press
    3
    15
    15
    40
    40
  • CHEST - Pushups
    3
    10
    10
    0
    0
  • CORE - Prone Planks
    4
    30
    30
    0
    0
  • CORE - Side Planks
    3
    30
    30
    0
    0
  • SHOULDERS - Military DB
    3
    15
    15
    20
    20
  • TRICEPS - Pulley pushdown
    3
    15
    15
    55
    55
  • TRICEPS - Skull crushers
    3
    15
    15
    35
    35

Weights and then the FTP test on the bike.  Those are long hard intervals, but I am happy with the starting point!

Legs felt a bit heavy after this mornings ride! 

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

November 29

Swim
  • 48m 40s
  • 2400.00 yards
  • 02m 01s /100 yards

Swimming a little slower this morning.  Mostly due to more longer sets and less sprinting. 

Put together my travel schedule for the rest of this year (which allows me to do the century in CA on the 11th! :) ).  Now I need to figure out the first part of next year so I can get the travel schedule set for a short vacation in FL (mostly to visit the in laws for a late holiday trip in early January) and a cruise we have scheduled for the end of February.  I need to know where to buy tickets to and from.

  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 6 Overall Workout: 3

November 28

Run
  • 44m 10s
  • 5.00 miles
  • 08m 50s /Mi

Treadmill 1%

May or may not get the run in today, finishing up with X-mas decorating plus a couple of other minor projects, plus dealing with some other issues I won't discuss here.

 Loaded up an off season plan that officially starts tomorrow.  I added the run for today since it was entered off of a spread sheet.  This plan goes through the start of HIM training for Musselman.  It is designed to improve the bike numbers, and it has a fairly good run program for the HM in April (or any other run races I decide to do). 

  • Health data: Sleep: 2 Stress: 2 Fatigue: 3 Hours slept: 8
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kenj's Training Log


 December 2010 
SunMonTueWedThuFriSat
    1 2 3 4
5 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 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals