The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 71FLow 55F
  • Temp: 60F
  • Hum: 93%
  • W: 4mph W
TUESDAY
Patchy rain nearby
High 80F
Low 56F
WEDNESDAY
Partly Cloudy
High 84F
Low 51F
THURSDAY
Sunny
High 80F
Low 56F
FRIDAY
Sunny
High 80F
Low 55F

Saturday - April 26

Sport
  • Basketball
  • 1h 30m
The new hoop went up on Friday, so we got out to play some ball today. Finally! It's funny - when you don't play anymore, you lose skills. Hm, how about that. We just messed around at first on the adjustable hoop, then played a couple games of 2 on 2, followed by some HORSE. It was a lot of fun. Then we grilled some food, watched the draft, played some cards, drank some beer. It was good to see old friends again. Unfortunately, my knee didn't care too much for the basketball. It was pretty sore for the rest of the day.

  • Health data: Sleep: 2 Stress: 4 Soreness: 2 Fatigue: 4 Sick: 3 Overall Workout: 5

Friday - April 25

Strength
  • 18m

Core and leg strengthening and stretching while watching the Cubs game.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Sick: 2

Thursday - April 24

Day off today for rest. I was thinking about swimming, but I just decided to take the whole day off. Today and Friday are our big pediatrics conference in town. Dinner at Des Moines Golf was nice, too.

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

Wednesday - April 23

Bike
  • 1h 23m 20s
  • 24.80 miles
  • 17.86 Mi/hr

I finally got out for my first ride of the year. A decent ride, 70 degress and windy (20-25 MPH). A smart person would have gone in the morning while there was still no wind, but I putzed around doing other things and didn't get out until 12:30.

I was just glad to get the Time In The Saddle and get the miles under me. No land speed records today with the crazy wind. But even though I didn't go too fast, this was about 16 minutes faster than my first 40K ride last season, so that's encouraging. I did a loop through the countryside for the first 10 miles. Then I stayed in town (where it was slightly less windy) and rode a couple of my running routes. The one I ran Saturday was 4.35 miles, so I'll update that. My 10K route is right on. Then I just kind of tooled around the neighborhood for the last 4 miles.

Bike goes into the shop today to get new aerobars installed. They're also going to tighten up the gearing and brakes and whatever else needs to be done. Then I'll be ready to go!

Strength
  • 19m

  • EXERCISE

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

Also did planks, single leg squats, and stretching.

  • Health data: Sleep: 3 Stress: 5 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 3

Tuesday - April 22

Run
  • 46m 30s
  • 6.20 miles
  • 07m 30s /Mi

Absolutely fantastic night for a run - 55 degrees and calm. Moderate pace for 10K. This was 3 1/2 minutes faster than 2 weeks ago, and probably 3 minutes slower than what I could have done if I was pushing myself.

I didn't run much harder than the last time I ran this route, but I just didn't slow myself down whenever my HR bumped above 150. Besides the last 0.3 mile or so when I was trying to hit the 46:30 mark (7:30 pace), my HR was never over 155. As you can tell, I'm still getting used to this whole HR training style.

Strength
  • 10m

Pre- and post-run stretching.

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

Monday - April 21

Swim
  • 40m
  • 1859.14 yards
  • -----

Mostly drill work today in the pool.

200m warmup
1000m drills
500m in 9:45 - first 450m easy, then last 50m in :45

Strength
  • 27m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    80
    80
    0
    0
  • CHEST - Pushups
    1
    50
    50
    0
    0

Also did hamstring and IT band stretches, bridges, heel drops, hamstring curls, single leg squats, and sidesteps

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

Sunday - April 20

Bike
  • 1h 08m 40s
  • 24.80 miles
  • 21.67 Mi/hr
So...the temperature was 70 degrees, sunny skies, light breeze...perfect day for a ride, right? Well, here is how the day goes. Wake up at 6:30 for church. Church and SS from 8-10:30. Get home at 11, go to lunch at 12 with Anisa's family. Company at our house until 3:15. Leave to go to some friends' house for a dinner/party starting at 4. Return home at 7:45. Baths for the girls and get them to bed at 8:30. Workouts are secondary thoughts around here. I'll get outside for a ride someday. I'm still waiting for the aerobars to arrive so they can be installed and my bike setup fixed. There are still 2 months left to get used to the open road.

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

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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals