Run
  • 1h 11m
  • 5.71 miles
  • 12m 26s /Mi

Easy run. Went all right.

Bike
  • 55m
  • 16.00 miles
  • 17.45 Mi/hr

From mtb coaching
5 minute warmup, then 2 times:
10 x 30 second interval, 30 second recovery
5 minute recovery
3 x 7 minute threshold w/2 minute recovery
5 minute warmdown

good workout, had to do this on the trainer. I really need to get a mtb set up on the trainer, as the tri bike is very different.

Strength
  • 30m

One of Tammy's workouts:
20" plank
100 crunches
10 back extensions
20" plank
30 squats w/20 lbs weights
30 wide stance squat w/20 lbs weights
30 deadlifts, 25#
30 step ups
30 hamstring curls

Then threw in some medicine ball stuff. Felt like a good workout

Going to give this flu thing at least another day of rest, got the snotty nose thing going now which is very unpleasant for all involved. At this point I need to be realistic about the half marathon next weekend, probably not going to be the PR I was hoping for. But it will still be a good time! There are 6 of us flying down to Florida and shacking up at Karen's tiny house in Tarpon Springs.

Today's agenda - get better!!!!
I did go to work on Thursday after fever broke, but left early. Couldn't stand the thought of another day on the couch. This morning still have stomach ache and runny nose. We are supposed to go to a bike club social after work but I may have to rethink that depending on how the day goes.
Home sick with the stomach crud today. I think I set a record for lying immobile on a couch. Yuck.
Strength
  • 35m

Week 4, Phase 1 Functional Movement
Turkish Getup Windmill - 3 each side
KB snatch - 15 lb, 8 l/r
Wall headstand - 15 seconds (yeah)
Inverted row - 1 x 15
Stagger stance squat - 10 l/r
Goblet squat - 2 sets of 8 with 15 lb KB
Kneeling alt press - 15 lb DB

Lactic Capacity - 3 x 1:45min on bike as hard as possible

So, another polar vortex threatens the Midwest. I am very much looking forward to my half marathon in Florida next weekend, even if my training is a little underwhelming.

Run
  • 1h 01m
  • 4.95 miles
  • 12m 19s /Mi

Got a late start on my run. Nice winter night even with a couple of slick spots that had to be walked.

abake's Training Log


 January 2014 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
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Time
Distance
  • St. Judes Memphis Marathon (Run)
    12/6/2014 Memphis, Tennessee
  • Pigman Long Course Triathlon (Triathlon)
    8/16/2015 Palo, Iowa
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals