Embrace the Suck

my training blog my training calendar my training reports

Sacramento,CA

Today

Sunny High 87FLow 56F

Temp: 61F
Hum: 45%
W: 9mph NW

MONDAY

Sunny
High 90F
Low 54F

TUESDAY

Sunny
High 91F
Low 49F

WEDNESDAY

Sunny
High 88F
Low 51F

THURSDAY

Sunny
High 83F
Low 47F

inspire me (1)

July 4

Bike

3h 08m 22s
60.00 miles
19.11 Mi/hr

Total ascent 3515ft
Total descent 3510ft

Sport #1

Stretching
20m

Sport #2

Yoga
30m

Went out way to hard at the beginning and paid for it in the heat. Legs were a little sore from weights yesterday. HR was sky high again. I really have to stop doing that. Saturday's ride 20 mi Z1 60 mi Z2 I don't care how slow I go. Must remind myself of this and make it my mantra. No dieing outside in this crappy heat allowed.

Today's weight was taken after bike ride. Will use tomorrows weight and copy it today's tomorrow.

Health data: Hours slept: 8

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July 3

Run

30m
2.08 miles
14m 25s /Mi

2min jog/walk cycle 5mp/3.5mph

Swim

19m 54s
1200.00 meters
01m 39s /100 meters

3 x 400
6:51
6:41
6:21

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-over BB row
3
10
10
75
75
BACK - Pulldowns - Wide Grip
3
10
10
80
80
BACK - Seated row
3
10
10
70
70
LEGS - Leg Press
2
15
20
90
90
LEGS - Leg Press, Single Leg
1
5
5
90
90
LEGS - Seated Calf Press
2
15
20
90
90
SHOULDERS - Arnold Press
2
12
12
20
20
SHOULDERS - Front DB raise
1
10
10
0
0
SHOULDERS - Lying Side Laterals
1
10
10
0
0
SHOULDERS - Rear DB raise
1
10
10
0
0
SHOULDERS - Rotator Cuff - REAR
1
12
12
0
0

Sport

Stretching
20m

Health data: Hours slept: 7

inspire me (0)

July 2

Bike

3h 14m 45s
60.01 miles
18.49 Mi/hr

total ascent 3307ft
total descent 3317ft

Sport

Stretching
20m

Rough ride. Flatted at mi 4. Forgot my gels for the ride and had to do the whole thing on 40 oz of powerbar endurance which caused me to bonk at mi 53. Really hot today which didn't help the situation. Came home and drank lots of chocolate milk. Otherwise really happy that I was able to keep my HR down for most of the ride and didn't feel any pain in any joints. So happy overall is what I'm going to say about this as the nutrition can be fixed. Put a new box of powerbar harvest in my car as backup nutrition as oddly enough I ran out of bars in the car yesterday.

Health data: Hours slept: 8

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July 1

Swim

17m 04s
1000.00 meters
01m 42s /100 meters

1 x 400 7:10
1 x 400 6:51
1 x 200 3:04

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-over BB row
3
10
10
75
75
BACK - Pulldowns - Wide Grip
3
10
10
80
80
BACK - Seated row
3
10
10
70
70
SHOULDERS - Arnold Press
2
12
12
20
20
SHOULDERS - Front DB raise
1
10
10
0
0
SHOULDERS - Lying Side Laterals
1
10
10
0
0
SHOULDERS - Rear DB raise
1
10
10
0
0
SHOULDERS - Rotator Cuff - REAR
1
12
12
0
0

Sport

Stretching
20m

Right knee still feeling a little funky. No shoulder pain during swimming. Hoping to add 200m to each swim this month.

Health data: Hours slept: 7

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June 30

Bike

3h 09m 04s
60.07 miles
19.06 Mi/hr

total ascent 3372ft
total descent 3416ft

Sport #1

Stretching
20m

Sport #2

Yoga
30m

First ride after vacation. Heart rate was really high despite low perceived exertion. Felt more or less fine on flats, hills sucked ass though. Should have applied body glide as sit bones got sore after 40ish miles. Right knee was bugging me a bit at mi 45 and here and there afterwards. Overall happy with ride.