Embrace the Suck

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Sacramento,CA 
Today
Sunny High 76FLow 51F
  • Temp: 55F
  • Hum: 77%
  • W: 6mph SSE
MONDAY
Partly Cloudy
High 69F
Low 55F
TUESDAY
Sunny
High 71F
Low 51F
WEDNESDAY
Partly Cloudy
High 70F
Low 51F
THURSDAY
Sunny
High 70F
Low 55F

September 7

Run
  • 15m
  • 1.50 miles
  • 10m /Mi
Sport #1
  • Elliptical Training
  • 40m
Sport #2
  • Stretching
  • 20m

  • Health data: Hours slept: 7.5

September 6

Run
  • 15m
  • 1.50 miles
  • 10m /Mi
Swim
  • 18m 07s
  • 1000.00 meters
  • -----

2 x 500

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Wide Grip
    3
    8
    12
    70
    90
  • BACK - Seated row
    3
    8
    12
    70
    90
  • LEGS - Glut/Ham Machine
    3
    8
    12
    55
    65
  • LEGS - Leg Press
    3
    10
    20
    90
    210
  • LEGS - Quad Extensions
    3
    8
    12
    55
    65
  • LEGS - Seated Calf Press
    3
    8
    12
    90
    210
  • SHOULDERS - Rotator Cuff - REAR
    2
    12
    12
    20
    20
  • SHOULDERS - Side DB raise
    2
    12
    12
    40
    40
Sport
  • Stretching
  • 15m

  • Health data: Hours slept: 7.5

September 5

Sport
  • Stretching
  • 20m

  • Health data: Hours slept: 7.5

September 4

Run
  • 15m
  • 1.50 miles
  • 10m /Mi
Swim
  • 27m
  • 1500.00 meters
  • 01m 48s /100 meters
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Wide Grip
    3
    8
    12
    70
    90
  • BACK - Seated row
    3
    8
    12
    70
    90
  • LEGS - Glut/Ham Machine
    3
    8
    12
    55
    65
  • LEGS - Leg Press
    3
    10
    20
    90
    210
  • LEGS - Quad Extensions
    3
    8
    12
    55
    65
  • LEGS - Seated Calf Press
    3
    8
    12
    90
    210
  • SHOULDERS - Rotator Cuff - REAR
    2
    12
    12
    20
    20
  • SHOULDERS - Side DB raise
    2
    12
    12
    40
    40
Sport
  • Stretching
  • 20m

Long Day.  Staff development day at work.  Went by Costco and Performance bike before going to the PT.  Bought two new pairs of bike shorts for next year.  Basically got to say goodbye to the PT as long as things keep up with my running etc.  From the PT I went to the gym.  Didn't get there till 5pm so things were kinda busy but I got most of my weights in.  Swim was crowded at the beginning as well but I was able to get in 30 laps without being bothered to much.

 

Came home and ate some grapes for dinner.

 

 

  • Health data: Hours slept: 7.5

September 3

Bike
  • 1h 58m 42s
  • 39.94 miles
  • 20.19 Mi/hr
Sport
  • Stretching
  • 20m

First bike ride in a long time.  Got my HR up to 199.  Did  speed work from mi 10 to mi 20 then paced myself back before doing last 5 miles at 21mph.  Wrists and butt and stuff were sore and my back is killing me.  So happy to be on the bike again.  Hopefully will get out on the bike again on Friday.

 

 

  • Health data: Hours slept: 10

September 2

went to Great Aunt & Uncle's then to a birthday party for Karen's friends' babies first birthday.

 

 

  • Health data: Hours slept: 10

September 1

Sport
  • Hiking
  • 2h 00m
Karen and I drove up to Echo Lake.  Hiked around lower and upper lake.  Way back was interesting as there really aren't any well marked trails so we had to do our best and do some doubling back.  total time was about 5 hours with only about 30 minutes of breaks. 

  • Health data: Hours slept: 9
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oweiss' Training Log


 September 2007 
SunMonTueWedThuFriSat
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30      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals