Canandaigua,NY 
Today
Cloudy High 37FLow 32F
  • Temp: 34F
  • Hum: 69%
  • W: 0mph N
TUESDAY
Patchy light rain
High 44F
Low 39F
WEDNESDAY
Light drizzle
High 54F
Low 41F
THURSDAY
Patchy rain nearby
High 42F
Low 33F
FRIDAY
Partly Cloudy
High 46F
Low 34F
Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Z2 for an hour. Higher cadence focus.

Strength
  • 25m

Description: ABS/CORE/STRENGTH ROTATION
50 – 4 Count Flutter Kicks
30 – Regular Pushups
50 – Leg Levers
30 – Wide Grip Pushups
30 - Bicycle Crunch
20 – Diamond Pushups
30 - V Situps
25 – Regular Pushups
25 - Per side Oblique V ups
50 - Mason Twists (a la P90X)
25 – Wide Grip Pushups
25 - Good Morning Darlings
20 – Diamond Pushups

Plus ITB PT

  • Calories out: 3379 From lifestyle:2437, From activities:941
Bike
  • 40m 02s
  • 13.75 miles
  • 20.61 Mi/hr

Late night flying home from Atlanta.  Flight was on time and smooth, just a late flight.

TGIF!!

Couldn't do the entire workout so I just spun at a higher cadence trying to stay in low Z3.

  • Calories out: 3160 From lifestyle:2467, From activities:693
Strength
  • 20m

Description: ABS/CORE/STRENGTH ROTATION
50 – 4 Count Flutter Kicks
30 – Regular Pushups
50 – Leg Levers
30 – Wide Grip Pushups
30 - Bicycle Crunch
20 – Diamond Pushups
30 - V Situps
25 – Regular Pushups
25 - Per side Oblique V ups
50 - Mason Twists (a la P90X)
25 – Wide Grip Pushups
25 - Good Morning Darlings
20 – Diamond Pushups

Sport
  • Stationary Biking
  • 15m

Hotel recumbant bike

Normal strength routine.  Waited for a treadmill as long as I could, but nothing.  This hotel is not in a nieghborhood to be outside running before daylight.

  • Calories out: 2713 From lifestyle:2470, From activities:243
Bike
  • 1h 00m 01s
  • 20.00 miles
  • 19.99 Mi/hr

2 X 8' w/ 5' Recovery

Yesterdays bike ride.  Sometime today I may try to get  a run in, but I am flying to Atlanta so who knows.

  • Calories out: 3493 From lifestyle:2454, From activities:1039
Strength
  • 20m

Description: ABS/CORE/STRENGTH ROTATION
50 – 4 Count Flutter Kicks
30 – Regular Pushups
50 – Leg Levers
30 – Wide Grip Pushups
30 - Bicycle Crunch
20 – Diamond Pushups
30 - V Situps
25 – Regular Pushups
25 - Per side Oblique V ups
50 - Mason Twists (a la P90X)
25 – Wide Grip Pushups
25 - Good Morning Darlings
20 – Diamond Pushups

Normal strength routine plus the ITB PT exercises this morning.  The bike is going to have to wait till after work I guess.  On a little bit of a recovery week this week before long course training starts next week. 

  • Calories out: 2609 From lifestyle:2480, From activities:130
Strength
  • 20m

#1: Strength and Core Routine
Type: Strength
Planned Duration: 0:20
Planned TSS: 15
Description: ABS/CORE/STRENGTH ROTATION
50 – 4 Count Flutter Kicks
30 – Regular Pushups
50 – Leg Levers
30 – Wide Grip Pushups
30 - Bicycle Crunch
20 – Diamond Pushups
30 - V Situps
25 – Regular Pushups
25 - Per side Oblique V ups
50 - Mason Twists (a la P90X)
25 – Wide Grip Pushups
25 - Good Morning Darlings
20 – Diamond Pushups

Sport
  • Yoga
  • 30m

Rodney Yee plus my ITB PT

Supposed to do a 10 mile run this morning  but woke up with a very sore ITB. 

  • Calories out: 2671 From lifestyle:2460, From activities:211

kenj's Training Log


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