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: 84F
  • Hum: 57%
  • W: 12mph ESE
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 7

Run
  • 34m 46s
  • 4.00 miles
  • 08m 42s /Mi

Treadmill 1%

Bike
  • 1h 05m
  • 21.29 miles
  • 19.65 Mi/hr

Trainer
WU: 15" easy, MS: 3 X 6' (2') @ 95 - 100% hard, remainder at 80 - 85%

Entire workout (169 watts):
Work: 673 kJ
TSS: 76.8 (intensity factor 0.834)
Norm Power: 183
VI: 1.08
Pw:HR: -2.05%
Pa:HR: 7.73%

Int 1 - 220
Int 2 - 223
Int 3 - 224

Sport
  • Insanity
  • 35m

I did one of the Insanity DVD's this morning then the bike as prescribed.  This will hurt! :)

Maybe a run after work if I can.

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

December 6

Bike
  • 30m
  • 10.24 miles
  • 20.48 Mi/hr

Trainer

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Ab Wheel
    3
    15
    15
    0
    0
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Medicine Ball Twist
    3
    40
    40
    10
    10
  • BICEPS - DB Concentration
    4
    15
    15
    30
    30
  • BICEPS - DB Curls
    3
    15
    15
    25
    25
  • CHEST - Flat Dumbell Press
    3
    15
    15
    30
    35
  • CHEST - Pushups
    3
    12
    12
    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

Abs, chest, shoulders and arms

Woke up at 4:00 thinking about going swimming.  23 degrees, snowing and windy, screw that, back to bed for another hour or so.  Then headed to the basement for a little fun in the pain cave.  I'll swim later in the week in CA.

Decided to put off posting the stuff for sale until after I get back from CA in case it sells, I won't be here to ship it.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

December 5

Run
  • 51m 46s
  • 6.02 miles
  • 08m 36s /Mi

Treadmill 1.5%

Strength
  • 1h 00m

  • 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
    8
    8
  • BACK - Assisted Pullups
    3
    10
    10
    0
    0
  • BACK - Lateral pull-downs
    3
    15
    15
    60
    65
  • CORE - Prone Planks
    4
    30
    30
    0
    0
  • CORE - Side Planks
    3
    30
    30
    0
    0
  • LEGS - 2 Leg Squats
    3
    15
    15
    70
    70
  • LEGS - Deadlifts
    3
    15
    15
    50
    50
  • LEGS - Hamstring Bridge
    4
    20
    20
    0
    0
  • LEGS - Lunges, Side
    3
    15
    15
    0
    0
  • LEGS - Standing calf raises
    4
    15
    15
    70
    70

Nice strength session followed by the treadmill run.  Supposed to have been 10 miles, but the treadmill died.  It has almost 3000 miles on it and the belt came apart.  Not sure whether we should fix it or replace it as the deck has gotten spongy too.  But it has been a pretty good unit.  Probably wont do anything with it for a while as we have the ones at work and the Y, and we will be spending some more time out west soon.

I have some bike stuff I need to sell.  The wired power tap wheel, disk cover for that wheel and I think I will sell my Bianchi too.  Then I can upgrade the frame on my tri bike and get a wireless power tap wheel for training.  I need to get some pictures taken and put the ad together in the classified section. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

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
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kenj's Training Log


 December 2010 
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Volume

Time
Distance

Actual vs Planned

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Totals

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