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January 21
January 20
- 48m 48s
- 8.50 kms
- -----
That was silly but I got it effin' done! The temp got down to -31F with windchill when I went for the run, almost cryogenic. The run was kinda slow but not that bad. I got plenty of WTF looks by people in their cars, that helps getting through your run ;) I was hungry and I felt I was out of gas about halfway.
Towards the end, the left knee/tendon was 2/10 and right adductor was 3/10.
I was between 145 and 149 all along at a speed between 8 to 8:20/mile.
- 40m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches2252500
- ABS - Medicine Ball Twist2252500
- ABS - Obliques4252500
- ABS - Pikes2252500
- BACK - Stretch Cordz2151500
- BICEPS - General2151500
- CHEST - Flies - Flat2202000
- CHEST - Pushups2202000
- LEGS - Lunges2202000
- LEGS - Standing calf raises2151500
- SHOULDERS - Rotator Cuff - Front2151500
- SHOULDERS - Rotator Cuff - REAR2151500
- TRICEPS - General2151500
- Cross-Country Skiing
- 45m
- Calories: 2446 From fat:516.28 (55.92g, 21.11%), From Carbs:1621.1 (395.03g, 66.28%), Protein:308.62 (75.21g, 12.62%)
- Health data: Sleep: 3 Soreness: 2 Sick: 2 Hours slept: 8
January 19
- 1h 40m
- 4450.00 meters
- -----
Good swim yesterday. Main set was : 2x ((100@85%-100tempo400-100290%)r'=50ez+1min (100-100-100)r'=50ez+1min (75-75-75)
1st 100 was on 1:45, 2nd 1:30 and 3rd on 1:35
- 15m
PT eccentrics
- Stretching
- 15m
My plan today is to take it easy and try to nap somewhere in the day. I also have to fit in a stretching session and my PT exercises. Then, late afternoon will be a swim with the club before going at my bro's for his birthday dinner.
I'm not in a good place as far as training goes right now. I feel a lot of body parts are "limit" lately. The shoulders are the main concern. My plan is to go today but I'll skip the tuesday swim. Anyway, I'll be on the road all day for work doing 3 visits and at least 5 hours of driving. The shoulders were a bit achy during the sprints thursday and I was afraid it would deteriorate after the swim. It's how it happened last year. I think the 5 day break will help. *Trying to convince himself*
The knee. Everybody heard me whine about that damn injury since 10 months now. Sorry about that by the way. But in the last 2 weeks, it's been inflammed more than usual and after trainings that it wasn't in the past. I think it's since I went to the PT but I'm not sure. When I did, he asked me to put MORE resistance and to go full force. Maybe that's the natural side effects and the tendon is regenerating itself?! Blah.
As for other little injuries, as long as they stay little and don't grow bigger, I shall $hut the f'up.
- Calories: 1594 From fat:414.61 (46.29g, 26.01%), From Carbs:958.31 (240.73g, 60.12%), Protein:221.08 (55.54g, 13.87%)
- Health data: Sleep: 2 Soreness: 2 Sick: 2 Hours slept: 7.75
January 18
- 30m 06s
- 5.70 kms
- -----
Little run. A bit faster than usual but it didn't really showed on the time since it was on loose snow.
It was a first this winter in the streets of Quebec, I out-testosteroned another runner. LOL. I was running, he saw me coming his way (I was behind him) and he started running faster. I kept my own pace and was gaining on him. I was running on the sidewalk (with the loose snow remember?) and he was doing his thing in the middle of the road, on the asphalt. Good stuff buddy, I waved at him and sent a thumbs up.
Right achilles wasn't perfect but not that bad. Everything else was fine. I need to gain some speed, I think I'm slower than last year. I shall try to do some intervals without injuring myself. That should be interesting. :)
- 15m
- Stretching
- 08m
- Health data: Sleep: 2 Fatigue: 2 Sick: 2 Hours slept: 8
January 17
- 26m
- -----
- -----
Brick style baby! Bring it on
Left knee / tendon wasn't behaving too good so I went slower after 15 minutes.
- 1h 15m
- 3450.00 meters
- -----
Guesstimate. Main set:
4 x (10 x 25) sprint paddles-fins-pull/paddles-cr
Right shoulder gave some signs but nothing to write home about ;)
- 25m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches2252500
- ABS - Crunches, Knee Up1252500
- ABS - Crunches, Lying Oblique4252500
- ABS - Medicine Ball Twist2202000
- BACK - Back extensions3252500
- CHEST - Pushups2151500
Right after the bike. Abs and back plus push ups.
- Health data: Sleep: 1 Sick: 3 Hours slept: 6.5
January 16
- 04m
- -----
- -----
Feels REALLY cool to log 4 minutes!!! NOT. I did PT exercises with my bike on the trainer. 4 (1min at 100rpm ez-1min completely off). That went by pretty fast! ;)
- 1h 00m
- 8.00 kms
- -----
- 45m
I cranked it up a notch this morning. PT asked to "double" the elastics for the eccentrics. Ouchy, it seems that you have to suffer to get better. LOL.
Shoulder, lats, biceps/triceps, lunges and lots of abs,
- Stretching
- 15m
- Health data: Sleep: 3 Soreness: 2 Sick: 2 Hours slept: 7
January 15
- 1h 15m
- 3500.00 meters
- -----
Tough one. I had to go to my locker between 2 sets to take a GU. Huuuummm chocolate! ;) I was hungry as hell. It helped a bit but not as much as I thought. Set consisted of a WU (200cr-200back-100cr-100back)
3x100IM
2 (6x100) on 1:27
3 (7x50) on 0:41
Then a few other things.
- Health data: Sleep: 3 Fatigue: 2 Sick: 3 Hours slept: 6.75
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PT eccentrics.
Today, it's *drums please* -41F with windchill. Cool thing about it? I learned that it is THE place Celsius and Farenheit cross. So it's -41C or F. Less confusing :)
Kinda glad I don't have to go run outside today! (AND I hope the car will start!!!)