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April 6

Run
  • 29m 45s
  • 3.75 miles
  • 07m 55s /Mi

What an aweful run. I felt like crap. The pace and fartlek pickups were okay, but I felt like I had to put twice the effort in during the entire session.

1 mile easy
1.5 mile of fartleks (30 seconds hard, 90 seconds normal)
1.25 mile easy

Still really congested. I have yet to see any improvement. Does anyone having a suggestions for clearing up a chest cold? I've tried everything I know (tea, honey, garlic, Zicam, oranges).

  • Health data: Sleep: 2 Soreness: 3 Fatigue: 4 Sick: 3 Hours slept: 7 Overall Workout: 2

April 5

Bike
  • 35m
  • 10.50 miles
  • 18.00 Mi/hr

Not the longest or best worktout. I just wanted to get my lungs and heart pumping a little faster, but not over extend myself. My chest is still pretty filled, which made the high tempo and resistance section more challenging.

15 minutes easy
5 minutes moderate
5 minutes hard
5 minutes moderate
5 minutes easy

Strength
  • 23m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • ABS - Crunch, Twisting
    3
    20
    20
    0
    0
  • ABS - Crunches
    3
    20
    20
    0
    0
  • BICEPS - DB Split Curls
    4
    12
    12
    25
    25
  • SHOULDERS - Alternate Standing DB Press
    4
    12
    12
    25
    25

  • Health data: Sleep: 3 Sick: 3 Hours slept: 8.5 Overall Workout: 2

April 4

Woke up with a solid chest cold, so I took the day off from work to get the most rest possible. It's going to be sleep, oranges, tea, honey, and garlic all day long. Hopefully I can get rid of this thing ASAP.

  • Health data: Sleep: 2 Soreness: 5 Fatigue: 4 Sick: 3 Hours slept: 8

April 3

Bike
  • 1h 00m
  • 18.30 miles
  • 18.30 Mi/hr

20 minutes easy
20 minutes moderate
5 minutes hard
10 minutes moderate
5 minutes easy

A good workout despite the heavy chest. Legs felt strong and pretty well rested.

Well despite my best efforts to keep from getting sick, I think I may be coming down with a chest cold. I guess it was only a matter of time since everyone at work is sick and Elise is down for the count. While it's not full blown (and hopefully it won't), I have a bit of post-nasal drip and a heavy chest.

  • Health data: Sleep: 4 Soreness: 5 Fatigue: 4 Hours slept: 8.5 Overall Workout: 3

April 2

Swim
  • 55m
  • 2750.00 yards
  • 02m /100 yards

A pretty good swim workout. I felt strong most of the session, and I'm beginning to feel more energy and strength from the taper!

1500 yard warmup
5 x 100 (2 x 25 drill, 25 swim) on 2 minutes
5 x 100 hard w/ 60 sec rest (all 5 @ 1:20)
250 cool-down

Bike
  • 20m
  • 5.40 miles
  • 16.20 Mi/hr

I finally got the extra bike setup on the trainer, and put in a very easy 20 minute test run.

  • Health data: Sleep: 2 Stress: 3 Soreness: 5 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4

April 1

Run
  • 28m 37s
  • 3.75 miles
  • 07m 37s /Mi

After screwing around for an hour and a half trying to fix a flat tire on my spare bike, only to pop the tube while inflating it, I decide to put in a tempo-based run.

Hard 2 miles
Moderate pace the remaining portion.

Mile 1: 7 min 28 sec
Mile 2: 7 min 11 sec
Mile 3: 8 min 05 sec
Mile 3.75: 7 min 45 sec mile pace

199 CLARK ANDREW 25 M AGE M25-29 ELMIRA NY USA

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

March 31

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    12
    12
    0
    0
  • ABS - Situp, Modified Jacknife
    3
    12
    12
    0
    0
  • BICEPS - DB Curls
    3
    12
    12
    25
    25
  • BICEPS - DB Split Curls
    3
    12
    12
    25
    25
  • SHOULDERS - Alternate Standing DB Press
    3
    12
    12
    25
    25
  • SHOULDERS - Front DB raise
    3
    12
    12
    25
    25
Lower back is still pretty sore today, but there are signs of improvement from yesterday.

  • Health data: Sleep: 4 Soreness: 2 Fatigue: 4 Hours slept: 8
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clarkar12's Training Log


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