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December 19
December 18
- 1h 20m
- 21.00 miles
- -----
05:15/31F/Clear: Trainer:
10' warmup (3x30" [B:15],+30"rest]
4x5'@80-85cad [B:15],+1' rest
4x4'@100cad [B:21],+45" rest
4x3'@105cad [B:21*],+30" rest
4x5'@90cad [B:17],+1'rest
few" warmdown
- 44m 30s
- 2000.00 meters
- -----
INTERVALS:
5x400m,+45"rest [8'01",8'19",8'16",8'23",8'20"]
Late 1st & early 2nd set were a slog/struggle, then hit stride and got into a rhythm.
- Calories: 2805 From fat:1148.24 (128.17g, 40.94%), From Carbs:1006.95 (252.9g, 35.9%), Protein:649.81 (163.2g, 23.17%)
- Health data: Sleep: 4 Soreness: 5 Fatigue: 4 Hours slept: 8
December 17
- 22m 25s
- 2.65 miles
- 08m 27s /Mi
07:30/34F/Clear: Ran until stomach cramps set in at about 1.5mi mark. WTF? Cut run short...training this weekend was not meant to be.
- Calories: 1897 From fat:640.59 (71.29g, 33.77%), From Carbs:887.31 (222.19g, 46.77%), Protein:369.1 (92.43g, 19.46%)
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.75
December 16
- 40m
- 10.80 miles
- 16.20 Mi/hr
Riding on the road again--finally! But, cut short when my Shimano Flight Deck computer began malfunctioning AGAIN for the 3rd time. So, I took the bike back to LBS (Cyclepath) and Gebhard will now replace the entire shifter/sensor unit for the rear cassette.
- Calories: 2855 From fat:920.2 (102.32g, 32.23%), From Carbs:1307.52 (327.11g, 45.8%), Protein:627.28 (156.93g, 21.97%)
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 10
December 15
- 33m 08s
- 1500.00 meters
- -----
INTERVALS:
3 x 500m,+30" rest [10'17",10'23",10'28"]
Not feeling great (cold symptoms); so refrained from pushing distance. My previously somewhat sore throat, is now really sore after this swim. :(
Last night, I felt like hell.
Yesterday, I was all go-go-go. Pre-dawn, got in a nice T2 Brick cause I knew the day was gonna be busy (no chance of lunchtime workout). First thing in the morning I had to take Jordan to the Pediatrician, because she (and her sister) have been sick (ostensibly what I've got) for a few days, and was complaining of ear pain last night (the dreaded possibility of ear infection). So, got her in to a 10am appointment. Turns out, Doc says she's on the mend and ok, no ear/nose infection; but congestion was probably causing her some pressure discomfort the night before. Decongestant was the prescription.
Afterwards (in a rare lunchtime treat for me) I took her, sis Cameron, and the Nanny to lunch. Had errands and account calls to make after that, got home relatively early though. After helping with dinner and giving the girls a bath, I was reading to Cameron when....
...suddenly at 7:30pm, my head just felt like imploding (my sinuses were draining buckets--lovely visual, huh?), and at my wife's insistence I finally relented and took some Cold Meds (pseudophedrine)--which I hate doing (taking meds). By 8:15, I was lying down, By 8:30 I was out like a light.
Needless to say, I didn't make my morning run...though I was thinking about it when I awoke at 4:15am to go to the bathroom. Anyway, felt it prudent to get some more sleep/rest.
Perhaps I'll get in an easy swim at lunch...
- Calories: 2778 From fat:707.74 (78.79g, 25.48%), From Carbs:1555.9 (389.74g, 56.01%), Protein:514.36 (128.84g, 18.52%)
- Health data: Sleep: 3 Soreness: 2 Fatigue: 1 Hours slept: 10.5
December 14
- 45m
- 11.25 miles
- -----
05:00/55F/Patchy Clouds:
BRICK-T2
Trainer:
5' w/u
7x4'[B:17]@90cad,+1"soft
5' w/d
- 52m 21s
- 5.53 miles
- 09m 28s /Mi
05:50/55F/Patchy Clouds:
BRICK-T2
>Bellevue+.28mi
- Calories: 2713 From fat:511.78 (56.12g, 18.86%), From Carbs:1477.94 (364.64g, 54.48%), Protein:723.27 (178.45g, 26.66%)
- Health data: Sleep: 3 Soreness: 3 Fatigue: 4 Hours slept: 7.75
December 13
- 45m
- 10.50 miles
- -----
5' w/u
5x4',+1'rest,95cad,med-high resist. [HR:c144]
2x4',+1'rest,105cad,med resist. [HR:c.144]
5' w/d
- 1h 05m 40s
- 7.36 miles
- 08m 55s /Mi
05:15/54F/Clear/Wet+Slippery Roads: >No.School Gate. RPE=Med-High. Out(33'29),AvgHR:148, In(32'12"),AvgHR:155
Well, I believe my white blood cells are earning combat pay at the moment, as I am battling this cold/flu/nasal-thing that's circulated amongst both my girls and wife already. Nevertheless, I got in a run this morning (at a higher-than-usual RPE, but AvgHR was normal)--I'm more sore than normal too.
Missed my lunch workout (damn!) because things in the office are a bit crazy at the moment--add to that my travel laptop (with all my recent work and information) experienced the Windows Blue Screen of Death yesterday morning. Talk about your heart sinking to your shoes. Fortunately for me, the "STOP: c000021a"-blue screen message wasn't precipitated from a virus or worm; rather it was a Windows logon issue--that was fixable with a Setup-disc Repair routine (still took 2 hours, and reinstall of the Service Pack, and many of my programs, though). What a PITA!
Gonna try to sneak in a workout in the after-lunch hours. Keeping my fingers crossed I can find a window to get out to the Club....
- Calories: 2386 From fat:607.77 (67.37g, 25.47%), From Carbs:1315.4 (328.05g, 55.13%), Protein:462.83 (115.43g, 19.4%)
- Health data: Sleep: 3 Soreness: 4 Fatigue: 2 Hours slept: 8
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Spin@Oly:
w/u
6x5'@90cad,maxHR:147-151,+1'rest
w/d
15:25/51F/Clear: >No.School Gate+Uplands connector. New PR for this distance!
Out: AvgHR 161, In: AvgHR 162
17:00 New PR in 10K distance. Extrapolated from my 7.64-miler today, using the 8'05" pace, my 10K/6.21mi time would've be 50'12". Seeing my outbound and inbound times are almost identical (and adding to the fact that I wasn't even maxing out effort), I'm comfortable with this accurate estimate.
07:00 Woke this morning to run, and the thermometer read 28.0oF! Yikes, that's where this California-boy draws the line--any run in below freezing temperatures requires rescheduling--so I'll try and squeeze in a run later today (perhaps after work--if need be on the treadmill...yuk!)