Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Sunny High 82FLow 59F
  • Temp: 68F
  • Hum: 78%
  • W: 9mph SSW
SATURDAY
Patchy rain nearby
High 78F
Low 58F
SUNDAY
Moderate or heavy rain shower
High 79F
Low 57F
MONDAY
Sunny
High 81F
Low 56F
TUESDAY
Sunny
High 82F
Low 60F

Monday - March 31

Swim
  • 40m 06s
  • 1900.00 yards
  • 02m 07s /100 yards

Slow swim, finished up with back stroke for 100 yards.

Off to Albany till Tuesday night.  The hammy seems a bit tight this morning but the IT band isnt too bad. 

  • Calories out: 2814 From lifestyle:2467, From activities:347

Sunday - March 30

Run
  • 35m 41s
  • 4.00 miles
  • 08m 55s /Mi

Treadmill

Easy pace run on the treadmill after ITB PT exercises.  Followed it up with some time on the foam roller and lacrosse ball.  I would put the ITB and hammy at 85 - 90%.  Ok at an easy effort.

  • Calories out: 2913 From lifestyle:2469, From activities:444

Saturday - March 29

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

Friday - March 28

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

Thursday - March 27

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

Wednesday - March 26

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

Tuesday - March 25

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

kenj's Training Log


 March 2014 
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