Ankeny,IA 
Today
Overcast High 34FLow 29F
  • Temp: 27F
  • Hum: 89%
  • W: 6mph SE
SATURDAY
Cloudy
High 37F
Low 32F
SUNDAY
Light drizzle
High 42F
Low 35F
MONDAY
Light drizzle
High 38F
Low 30F
TUESDAY
Light snow
High 38F
Low 25F
Run #1
  • 10m
  • 0.50 miles
  • -----

5 min. warmup run, then 5 min. of stretching.

Run #2
  • 27m 27s
  • 4.00 miles
  • 06m 52s /Mi

Decided to turn it up another notch tonight on the treadmill. This 4-mile run felt surprisingly smooth - I never really felt like I was pushing myself. I know I could have kept up this pace for a full 10K, but I didn't want to push it that hard, that far, just yet. But the legs felt strong, no knee pain, and breathing was comfortable.

I forgot to put my HR monitor on. I would have liked to have had that information.

Strength
  • 26m

  • EXERCISE

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

Also did PT exercises: planks, bridges, single leg squats, sidesteps, and lunges.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4
Bike
  • 45m
  • 15.52 miles
  • 20.69 Mi/hr

Just enough to keep the legs in shape.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    75
    0
    0
  • 1
    50
    50
    0
    0
Sport
  • Physical Therapy
  • 40m

Another PT session today. All the exercises are getting easier, so I'm increasing resistance/reps/duration. So I think that's a good thing.

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

robfornoff's Training Log


 April 2008 
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