Exercising my demons

Framingham,MA 
Today
Patchy rain nearby High 82FLow 60F
  • Temp: 68F
  • Hum: 73%
  • W: 4mph S
FRIDAY
Patchy rain nearby
High 86F
Low 63F
SATURDAY
Patchy light drizzle
High 74F
Low 58F
SUNDAY
Sunny
High 83F
Low 63F
MONDAY
Sunny
High 90F
Low 64F

Tuesday - June 3

Swim
  • 45m
  • 2000.00 yards
  • 02m 15s /100 yards

Estimated distance based on time and conservative pace.

7:30am - Plan for the day:

  • 10:30am - Lap swimming at Boston Sports Club
  • 8:00pm - Indoor bike/run brick after the kids are in bed

10:00am - I decided to head over to the gym at 8:30 instead of 10:30 to do my swimming.  I didn't really have a plan when I got there, so I just broke my swim in 3 segments of 15:00 each.  For the last one I did a circuit of 20m front crawl > 20m breaststroke > 20m front crawl > 20m back crawl > 20m front crawl > 20m butterfly > 20m front crawl > 20m elementary backstroke.  I wasn't going to do the elementary backstroke, but after the 20m butterfly I needed a little more recovery time.

8:00pm - Yeah, that whole indoor brick thing sounded like a great idea this morning, but tonight as I was facing 90 minutes locked away in the basement it didn't seem as attractive as sitting on the couch, folding laundry and watching the Xterra USA Championships on TV.  :(

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

Monday - June 2

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    2
    25
    25
    0
    0
  • BACK - Back extensions
    2
    12
    12
    0
    0
  • BACK - Bent-over DB row
    2
    12
    12
    20
    20
  • BICEPS - DB Curls Alternating
    2
    12
    12
    20
    20
  • CHEST - Flat Dumbell Press
    2
    12
    12
    40
    40
  • CHEST - Pushups
    2
    12
    12
    0
    0
  • LEGS - Inner thigh
    2
    12
    12
    0
    0
  • LEGS - Side Leg Lifts
    2
    12
    12
    0
    0
  • LEGS - Stretch Cordz
    2
    12
    12
    0
    0
  • SHOULDERS - Military DB
    2
    12
    12
    30
    30
  • TRICEPS - DB Overhead Extension
    2
    12
    12
    15
    20

Goals: (1) Get re-aquainted with strength training (2) Figure out the minimum weight dumbells to buy for at home.

Sport
  • Yard Work
  • 45m

8:00am - Plan for the day:

  • 8:30am - Appointment with health coach at work
  • 11:00am - Strength training
  • 5:00pm - Mow the lawn
  • 8:30pm - Lap swimming at YMCA

9:30am - Well, it turns out that my weight is the same as last week, which is actually pretty good considering that I was sick and did not work out much last week.  In my meeting with the health coach, she told me that I was a "fun client to work with" because I'm not like her other clients who are typically inactive and trying to start being active.  Today we also got to chatting about the mental aspects of training and racing, which fall in line with what she studied and worked on in graduate school.

11:00am - One of the things I talked with the health coach about is the struggle I have in getting to the gym for strength training.  So, today's goal was to figure out what the minimum number (and weight) of dumbells I would need to buy to do my workouts at home after the kids are in bed.

8:00pm - By the time I got the yard work done and the kids off to bed I was pretty beat, so I skipped my swim. :(

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

Sunday - June 1

Rest day.  Traveling to Maine for family birthday party.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5

Saturday - May 31

Bike
  • 58m 13s
  • 18.60 miles
  • 19.17 Mi/hr

Lap 1: 03m 52s, 1.00 miles, 15.52 Mi/hr
Lap 2: 03m 05s, 1.00 miles, 19.46 Mi/hr
Lap 3: 03m 11s, 1.00 miles, 18.85 Mi/hr
Lap 4: 03m 08s, 1.00 miles, 19.15 Mi/hr
Lap 5: 02m 45s, 1.00 miles, 21.82 Mi/hr
Lap 6: 03m 17s, 1.00 miles, 18.27 Mi/hr
Lap 7: 03m 32s, 1.00 miles, 16.98 Mi/hr
Lap 8: 03m 18s, 1.00 miles, 18.18 Mi/hr
Lap 9: 02m 49s, 1.00 miles, 21.30 Mi/hr
Lap 10: 03m 16s, 1.00 miles, 18.37 Mi/hr
Lap 11: 03m 05s, 1.00 miles, 19.46 Mi/hr
Lap 12: 02m 45s, 1.00 miles, 21.82 Mi/hr
Lap 13: 02m 49s, 1.00 miles, 21.30 Mi/hr
Lap 14: 03m 01s, 1.00 miles, 19.89 Mi/hr
Lap 15: 03m 14s, 1.00 miles, 18.56 Mi/hr
Lap 16: 03m 15s, 1.00 miles, 18.46 Mi/hr
Lap 17: 03m 00s, 1.00 miles, 20.00 Mi/hr
Lap 18: 03m 02s, 1.00 miles, 19.78 Mi/hr
Lap 19: 01m 49s, 0.60 miles, 19.78 Mi/hr

Run
  • 1h 00m 15s
  • 5.00 miles
  • 12m 03s /Mi
Swim
  • 19m 06s
  • 1000.00 yards
  • 01m 55s /100 yards

Friday - May 30

8:00am - Sick day #4  :(    I feel a bit better today, but my energy levels are still way down.

Plan for the day:

  • 12:00pm - Lunch with Coach Vic and his wife who works in my office
  • 8:00pm - Sleep

Tomorrow our triathlon team is having a race simulation at Walden Pond - .6 mile swim, 18.5 mile bike, 5 mile run for our Olympic and 70.3 athletes.  So, tonight I need to get a good night's sleep, especially since I'm going to be there at 5:30am to mark the course!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 9.5

Thursday - May 29

Swim
  • 30m
  • 1500.00 yards
  • 02m /100 yards

3 sets x 10:00 each

2nd set with pull buoy

Estimated distance based on time and typical pace

7:30am - Sick day #3  :(

Plan for the day:

  • 12:00pm - Lunch with Kate, Coach Vic and his wife who works in my office 
  • 11:00am - Lap swimming at Boston Sports Club 
  • 8:00pm - Lap swimming at YMCA (tentative)

12:00pm - Lunch ended up getting moved to tomorrow and my energy level was starting to pick up a bit, so I decided to try an easy swim at the Boston Sports Club pool.  I managed to do 30 minutes, but I was pretty wiped out afterwards.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6

Wednesday - May 28

8:00am - Sick day #2  :(

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 9

scott's Training Log


 June 2008 
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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2013 totals
  • 2012 totals