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February 24

Run #1
  • 15m
  • 1.50 miles
  • -----

Warm-up and cool-down mileage

Run #2
  • 21m 31s
  • 3.11 miles
  • 06m 55s /Mi

February 23

Sport
  • Basketball
  • 1h 00m
Some light basketball this morning; more social than physical.  They just announced a 5k for tomorrow so I'll push my run until then.

February 22

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    12
    12
    0
    0
  • ABS - Crunches, Bicycle
    1
    12
    12
    0
    0
  • ABS - Crunches, Reverse
    1
    12
    12
    0
    0
  • ABS - Obliques
    2
    12
    12
    0
    0
  • BACK - Assisted Pullups
    3
    6
    6
    60
    60
  • BACK - Lateral pull-downs
    3
    20
    20
    50
    60
  • BACK - Seated row
    3
    20
    20
    70
    70
  • CHEST - Flat Bench Press
    3
    20
    20
    125
    125
  • CORE - Back Bridges
    1
    12
    12
    0
    0
  • CORE - Half Up Twists
    1
    12
    12
    0
    0
  • CORE - Heel Touches
    1
    12
    12
    0
    0
  • CORE - Hip lifts
    1
    12
    12
    0
    0
  • CORE - Oblique Leg Extensions
    2
    12
    12
    0
    0
  • CORE - Pushups (FB)
    1
    12
    12
    0
    0
  • CORE - Side Planks
    2
    12
    12
    0
    0
  • CORE - Superman
    1
    12
    12
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    65
    65
  • LEGS - Squats
    3
    20
    20
    115
    115
  • LEGS - Step Ups
    3
    20
    20
    25
    25

No run yesterday; life was just too busy.  Sometimes I can get lulled into a false sense of routine and then be rudely reminded of where I am, what I am doing, and what other people are trying to do to me.  Everyone is okay and safe; just a disrupted, disjointed day.

Fell right back into it this morning.  No B however; she must have been playing too much Ghost Recon last night.  :)  Still trying to do pull ups.  I never could do them before; don't know why that would change now.  I'll keep at it though.

I may have football practice this afternoon.  If not, then I'll probably head to the pool.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

February 21

February 20

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    20
    20
    2
    2
  • ABS - Crunches
    1
    10
    10
    0
    0
  • ABS - Crunches, Bicycle
    1
    10
    10
    0
    0
  • ABS - Crunches, Reverse
    1
    10
    10
    0
    0
  • ABS - Obliques
    2
    10
    10
    0
    0
  • BACK - Assisted Pullups
    3
    5
    6
    60
    60
  • BACK - Lateral pull-downs
    3
    20
    20
    50
    50
  • BACK - Seated row
    3
    20
    20
    60
    60
  • CHEST - Flat Bench Press
    3
    20
    20
    125
    125
  • CORE - Back Bridges
    1
    10
    10
    0
    0
  • CORE - Half Up Twists
    1
    10
    10
    0
    0
  • CORE - Heel Touches
    1
    10
    10
    0
    0
  • CORE - Hip lifts
    1
    10
    10
    0
    0
  • CORE - Oblique Leg Extensions
    2
    10
    10
    0
    0
  • CORE - Pushups (FB)
    1
    10
    10
    0
    0
  • CORE - Side Planks
    2
    10
    10
    0
    0
  • CORE - Superman
    1
    10
    10
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    40
    40
  • LEGS - Squats
    3
    2
    20
    105
    105
  • LEGS - Step Ups
    3
    20
    20
    20
    20

Gym work this morning.  I received my protein in the mail from Brian at Personal Best Nutrition (plug).  He was nice enough to throw in some free samples as well.  I took some this morning pre-lift and didn't feel any noticable differences.  To be honest, I'm just trying to get some extra lean protein in my diet.

Ride this afternoon...

February 19

Swim
  • 12m
  • 600.00 meters
  • -----

100 w/u
500m TT (9:21)

Run
  • 44m 58s
  • 4.74 miles
  • 09m 29s /Mi

Run cut short due to bio break :(

Took a LOOONG time to get out of bed this morning.  Usually I like to "sleep in" on Tuesday, Thursday, and Saturday.  "Sleep in" means get up at 0530, heading to the pool and "wet" by 0600.  I was 30 minutes late today.

Did my swim qualifier for the Spring Biathlon; time posted above.  It's about 30 seconds slower than my fall time; I've been slacking over the winter. 

Recovery week means 5 miles today and Thursday.  Saturday will probably bring a 30 minute LT TT instead.  I'm continuing my base building by shifting to a weekly long run.  I'll run 7 milers on Tuesday and Thursday and shift to a 9 miler on Saturday.  Looking at my half-mary plan which starts in June, most of my weekly runs are 6-7 miles with a long run on the weekend so I'll start to mirror that in my training this week.  My longest run of the plan is 15 miles so I may try to creep up to that distance.  Also, I need to start adding just a little bit of speed work to prepare for 5k season.  All of this is easily accomplished with a little bit of planning.

Now, if I could only get this focused on my swimming...

Confession time (no, not the kind that will get yanked...): I ate the paste today.  I haven't looked at my run data but I couldn't hold back.  I wanted to push the pace.  I didn't want to run shorter and easier.  It didn't help that I was running at the Eddie Merckx school of hill-training (read: a strong head wind on the way out). Didn't help my desire to push the pace.  I must not eat the paste...I must not eat the paste...I must not eat the paste...

 

February 18

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    3
    20
    20
    2
    2
  • ABS - Crunches
    1
    10
    10
    0
    0
  • ABS - Crunches, Bicycle
    1
    10
    10
    0
    0
  • ABS - Crunches, Reverse
    1
    10
    10
    0
    0
  • ABS - Obliques
    2
    10
    10
    0
    0
  • BACK - Lateral pull-downs
    3
    20
    20
    50
    50
  • BACK - Seated row
    3
    20
    20
    60
    60
  • CHEST - Flat Bench Press
    3
    20
    20
    125
    125
  • CORE - Back Bridges
    1
    10
    10
    0
    0
  • CORE - Half Up Twists
    1
    10
    10
    0
    0
  • CORE - Heel Touches
    1
    10
    10
    0
    0
  • CORE - Hip lifts
    1
    10
    10
    0
    0
  • CORE - Oblique Leg Extensions
    2
    10
    10
    0
    0
  • CORE - Pushups (FB)
    1
    10
    10
    0
    0
  • CORE - Side Planks
    2
    10
    10
    0
    0
  • CORE - Superman
    1
    10
    10
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    50
    65
  • LEGS - Squats
    3
    2
    20
    95
    95
  • LEGS - Step Ups
    3
    20
    20
    20
    20

Did better than I thought...got to bed at midnight.

Good lift this morning.  I've backed off weight on a number of exercises after some fatigue last week.  Could be the best thing I've done because I haven't felt nearly as tight or "swollen" after my lifts.  I think it will transfer well to my scheduled bike ride this evening.

Confession is good for the soul... I didn't make it to the gym this evening.  I was lured away by an invitation to play some Xbox.  Bad Hawkeye!  Bad! Bad!

 

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Hawkeye's Training Log


 February 2008 
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