Ankeny,IA 
Today
Patchy rain nearby High 39FLow 36F
  • Temp: 40F
  • Hum: 83%
  • W: 13mph S
MONDAY
Light rain
High 39F
Low 33F
TUESDAY
Patchy rain nearby
High 40F
Low 28F
WEDNESDAY
Overcast
High 33F
Low 26F
THURSDAY
Sunny
High 42F
Low 26F
Swim
  • 1h 02m
  • 2624.67 yards
  • -----

200m warmup
1000m drills
Main set:
4x50
2x100
1x200
2x100
4x50
200m cooldown

50's were :45-:50
100's were 1:35-1:40
200 was 3:40

This is a really good workout that I found in Triathlete Magazine. Actually, it's adapted for a short version, as the one in there went 8x50, 4x100, 2x200, 1x400, 2x200, 4x100, 8x50. That's 2800m just for the main set.

My 50's and 100's were as fast as I was hoping to be, but my 200 was a little slower (hoping for 3:30). Oh well, still a very good workout.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    65
    65
    0
    0
  • 1
    55
    55
    0
    0

Watch out, Herschel.

Sport
  • Physical Therapy
  • 40m
BTW, check out this article about pushups that appeared in Monday's Des Moines Register (which I just finally got around to reading today): http://www.desmoinesregister.com/apps/pbcs.dll/article?AID=2008803310320 Check out what Craig Pope's inspiration is.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    65
    65
    0
    0
  • 1
    55
    55
    0
    0

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

Right knee is a little sore today, so I took the day off except for the PT. PT appointment is tomorrow, plus I'm planning a long swim workout, and maybe a bike ride outside if the weather cooperates.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Sick: 2
Run #1
  • 10m
  • 0.50 miles
  • -----

1/2 mile run, and some stretching.

Run #2
  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    60
    60
    0
    0
  • 1
    50
    50
    0
    0

Also did PT exercises.

I'm still experimenting with the knee, and so far so good. Today's run was the exact same pace (8.3 MPH) and distance as Saturday. My average HR was 9 beats lower today. I don't know if that represents increased fitness, or more likely, just feeling better today.

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

Not my best ride. I really wanted to go to bed, but I forced myself to go down and get on the trainer for 45 minutes.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
Run #1
  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi

Treadmill run - increasing the pace a bit. Legs felt good, knee feels fine.

Run #2
  • 10m
  • 0.60 miles
  • -----

5 minute warmup
5 minutes of stretching

Strength
  • 26m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    60
    60
    0
    0
  • 1
    50
    50
    0
    0

Also did PT exercises. I think these are helping. The key will be doing these on a daily basis going forward.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 1h 00m
  • 20.14 miles
  • 20.14 Mi/hr

Wisconsin and Michigan St. embarrassed themselves and the Big 10 tonight. They might as well have been Northwestern and Iowa out there. Disgusting.

Sport
  • Physical Therapy
  • 40m

Good PT session at 8 AM. Exercises are getting somewhat easier as I'm able to do more reps or hold the positions for longer. I'm still planning to ride tonight during basketball.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Strength
  • 28m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    60
    60
    0
    0
  • 1
    50
    50
    0
    0

Advancing on the situps. 50 pushups are still hard, but slowly becoming easier. I'm gradually building to Herschel Walker status.

Also did PT regimen: planks, bridges, single leg squats, side steps with resistance band, and lunges.

I was feeling a little sore today, so I decided to take the day off, other than the PT/pushups/situps. PT appointment in the morning tomorrow. I'll get on the bike in the evening during the games. Go KU and UT (Texas, not Tennessee)...

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 2

robfornoff's Training Log


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