Ankeny,IA 
Today
Sunny High 41FLow 28F
  • Temp: 30F
  • Hum: 60%
  • W: 0mph N
SATURDAY
Sunny
High 45F
Low 32F
SUNDAY
Sunny
High 52F
Low 44F
MONDAY
Light rain
High 55F
Low 45F
TUESDAY
Sunny
High 53F
Low 39F
Swim
  • 27m
  • 1312.34 yards
  • -----

Short pool workout due to time restraints. But even a little pool time is better than none.

100m warmup
500m drills
500m hard - 8:40
100m cooldown

I don't know what my previous PR for 500m was, but I know that this is the new one. I would give myself a 4 for this workout if I had swum longer.

Edit: previous PR for 500m was 9:04. So that went down by 24 seconds.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 2 Overall Workout: 3
Sport
  • Physical Therapy
  • 40m
Good PT session today. I didn't get to do my swim today because I met with a guy about getting a Sport Court in our backyard. It's pretty cool, and I think we're going to do it. Recovery week isn't supposed to mean week off, though. Hopefully I'll be able to get over for a swim at lunch or after work tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 2
Run
  • 22m 30s
  • 3.00 miles
  • 07m 30s /Mi

3 miles on the treadmill at 1% incline.

Strength
  • 15m

Abbreviated PT.

Come on, no love for the Star Wars Gangsta Rap???

  • Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 4 Sick: 3 Overall Workout: 2
Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    100
    0
    0
  • 1
    50
    50
    0
    0

That's right. 100 situps. I also did most of the PT workout I do at my appointments.

I was planning to swim today, but when I got to the gym, I realized I had forgotten to pack my jammers. It's especially frustrating because this isn't the first time I've done this. I was really hoping to get 2 swim workouts in this week. I'm not too down though, because I think I'm going to use this week as a recovery week, seeing how I've had increased duration of workouts consecutively over the past 4 weeks. I think a 3-4 mile run tomorrow, a good swim on Wednesday, and a 45-60 minute ride on Thursday or Friday should be good. Then we'll see what the weekend brings.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Sick: 2
Bike
  • 1h 09m 54s
  • 24.80 miles
  • 21.29 Mi/hr
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    70
    70
    0
    0
  • 1
    60
    60
    0
    0

Also did PT exercises.

Good 40K ride while watching Revenge of the Sith. What is thy bidding my master? It's a disaster! Skywalker we're after! What if he could be turned to the dark side? Yes; he'd be a powerful ally. Another dark Jedi... He will join us or die! We got death star We got death star We got death star We got death star We got death star We got death star We got death star We got death star And you know that we got it (death star)... http://www.starterupsteve.com/swf/starwarz.html

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 4
Run
  • 50m 04s
  • 6.20 miles
  • 08m 05s /Mi

First 10K in quite a while. I ran intentionally slow to give the knee a chance to ease back into things. I had my HR monitor set to alarm for a HR above 148 (top of "zone 3"). After having to slow down and slow down, I got frustrated at the shuffling pace. So I turned that off for the last mile.

Splits:

8:02
8:13
8:17
8:32
8:49
1:44 (5-5.2 miles)
6:23

Obviously, I had a little left in the tank at the end. The knee felt great, but as always, we'll see how that is tomorrow.

Side note: had a bachelor party last night. Not the stereotypical bachelor party, but still very good. Started at Rube's for the 28 oz. sirloin (passed on the 54 oz. Belly Buster). Then we had a ping pong tournament and a Wii bowling tournament. Mostly just a good time hanging out with friends. It was good to burn 800 or so of those calories today.

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Overall Workout: 3
Run
  • 10m
  • 1.10 miles
  • 09m 05s /Mi

Walk, run, walk, run on the treadmill while the PT observed my form. Apparently, I suck at running.

Sport
  • Physical Therapy
  • 35m

This didn't feel like PT, it felt like a real workout. I had to take a shower after I was done today.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

robfornoff's Training Log


 April 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   
 
Time
Distance
Time
  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals