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View albumTake best day of your life and put it in yer mouth
December 3
December 2
- 1h 46m
- 11.51 miles
- 09m 12s /Mi
Oh the boys were cold. Good run from a "this is what I still need to get" gear wise run.
Should be at least one other fella with me this morn. It is a warm -20c here and should be even better in the park!
Getting the Christmas decs down of the top shelf in the garage, I wrenched my back. I'm a little tender but gonna give it a shot.
This will be my first outdoor run in two weeks.
Giddy up!
November Review: Swimming went poorly simply because I am just getting back into it and learning to drill from a masters champion. The good note is that I am learning to bilateral breath. Biking moved indoors and spent alot of time on the trainer and stn bike, moreso than the last few months. Getting back on the trainer was a good thing, but keeping the duration and intensity very low. Running went strong and well. Good early miles and took almost a week off and still made a hundred miles. Big gains in the strength department so overall, very happy.
The week that was: Lots of good slow hours on the trainer and treadmill, with a frigid run to get tuned into the cold weather. Swimming will come, right? Back to 3 weights sessions last week and kept me from stiffening up, until my little mishap yesterday. Delovely has the tree up and decorated and we had a fantastic family weekend. Saw Fred Claus together, went to the Santa Parade and dinner after, had family movie night and got my housework done. Think the snowblower is toast and our Walmart ran out of the lights I need to finish the job.
- Calories: 4557 From fat:1442.6 (148.9g, 31.66%), From Carbs:2317.87 (538.31g, 50.86%), Protein:796.52 (184.99g, 17.48%)
- Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7 Overall Workout: 4
December 1
- 15m
- -----
- -----
- Walking
- 30m
- Calories: 4253 From fat:1388.08 (159.29g, 32.64%), From Carbs:2247.26 (580.25g, 52.84%), Protein:617.66 (159.48g, 14.52%)
- Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8
November 30
- Walking
- 18m
- Calories: 4889 From fat:1593.68 (183.25g, 32.6%), From Carbs:2781.17 (719.53g, 56.89%), Protein:514.15 (133.02g, 10.52%)
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6
November 29
- 1h 00m
- -----
- -----
- 1h 10m
- 7.60 miles
- 09m 12s /Mi
- 35m
- 1100.00 meters
- 03m 10s /100 meters
New drill called bi-lateral sucking water!
- 51m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches (FB)3151500
- ABS - Crunches (FB)3151500
- ABS - Crunches, Lying Oblique3151500
- CORE - Elbow Bridge (FB)3151500
- CORE - Reverse HyperExtension (FB)3151500
- CORE - Superman (FB)3151500
- CORE - Supine Leg Curl (FB)3151500
- LEGS - Hamstring curl310107070
- LEGS - Squats31010225225
- LEGS - Standing calf raises31010225225
- SHOULDERS - Alternate Standing DB Press310104040
- SHOULDERS - Military BB31010155155
- SHOULDERS - Side DB raise310101515
Military press of 155 equals my pb from a few years ago, when weights was all I did.
- Walking
- 09m
- Calories: 4241 From fat:1336.53 (152.93g, 31.51%), From Carbs:2152.34 (554.12g, 50.75%), Protein:752.13 (193.64g, 17.73%)
- Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 7 Overall Workout: 5
November 28
- Walking
- 18m
- Calories: 3113 From fat:735.68 (77.17g, 23.63%), From Carbs:1675.04 (395.36g, 53.81%), Protein:702.28 (165.76g, 22.56%)
- Health data: Sleep: 5 Stress: 5 Soreness: 3 Fatigue: 3 Hours slept: 6.5
November 27
- 1h 00m
- -----
- -----
- 1h 00m
- 6.45 miles
- 09m 18s /Mi
- 30m
- 850.00 meters
- 03m 31s /100 meters
drills drills and more drills, then I swallowed!...water
- 41m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches (FB)3151500
- ABS - Medicine Ball Twist3151500
- ABS - V-Ups (FB)3151500
- BACK - Back extensions3151500
- BACK - Bent-over DB row310106565
- BACK - Lateral pull-downs31010140140
- BACK - Seated row31010140140
- CHEST - Dumbell Pullover310106565
- CHEST - Flat Bench Press31010185185
- CHEST - Pec deck31010120120
- CHEST - Pushups (FB)3151500
- CORE - Superman3151500
- CORE - Supine Hip Extension (FB)3151500
- Walking
- -----
- Calories: 2986 From fat:418.42 (47.24g, 14.01%), From Carbs:1827.65 (464.29g, 61.21%), Protein:739.93 (187.97g, 24.78%)
- Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 5
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Burnt off the evil juices after my swim/run.
Sooo, cut the swim short and knew there was no way I was going any longer than running the long way home, almost 4 miles.
Started out slow and totally spent. Then I found my legs and was much more comfortable.
Big mistake. Totally shagged my nutrition. Ate a light breaky at 800 and had nothing midway through the swim.
More drills, got my breathing right during the warmup. Was told on Thurs to wear flippers during same.
Blew the routine today but still learned some stuff. Walked down to the pool. Almost dressed perfectly, but should have kept on the neck warmer to pull up over my face when I turned into the wind. Tough swim and really wanted to go longer. Changed from a simple endurance swim to attack the drills again. The run purpose was simply to test clothing and recover from yesterday. No probs there, but still need to tweak a few things. Got the cold wet stuff off and hit the trainer for a light leg loosener. Basically did everything back to back, but at low intensity.