Tuesday - May 15

Run

1h 10m 40s
8.00 miles
08m 50s /Mi

Long easy run this AM. Out of coffee at home so I had to slam Dr Pepper! Pace was steady and had RPE3-5 throughout. Sun came out for about the middle 1/3 and I baked as I was running mostly with the wind, but last 1/3rd the clouds rolled in and was running perpendicular/into the NE wind, it felt good! Funny thing at ~ the 52 min mark my legs suddenly felt sluggish, I noted that this has been the ~ run duration of my long runs recently as I've just been doing runs home from work, damn muscle memory! Pushed through it and felt good again after a few minutes to finish up.

I'm a bit sore from yesterdays new Core WO template, feels good!

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

inspire me (1)

Monday - May 14

Bike

1h 26m
25.19 miles
17.57 Mi/hr

Easy effort ride including easy over EGCx2. Home-Post-US1-Pineapple-EGC-up STT to Pineda and back.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches, Kneeling Cable
2
20
20
25
25
ABS - Incline sit-ups
2
20
20
4
4
BACK - Deadlifts
2
10
10
22
22
CORE - Reverse HyperExtension (FB)
2
20
20
0
0

Core WO 5/20, WO3. Waiting for the following to be added to Core list and will then add to Template 3:
Modified Jackknife Sit-Up
Scissor Kick
Alternating Knee-Lift Crunch
Standing Twist w/ Dumbbell

Got my arse out the door for an AM ride, did Mnt EGC twice!
Had to walk the dog afterwords, so had to forgo the swim portion of todays TP. Good news is that my wife is feeling better and no one else in the family is sick, YET!

Core WO #5/20 , Workout-3 on plan for tonight.

20 days to the Pineapple Man Sprint!

Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9

inspire me (0)

Sunday - May 13

Happy Mothers Day!

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

inspire me (1)

Saturday - May 12

Swim

31m 42s
1000.00 yards
03m 10s /100 yards

Backyard pool swim, 100*10 with 0:30-1:30 rest intervals. Worked on getting arms over the barrel and follow through for thumbs to thigh. That's were I'm missing a lot of my swimming power, I keep shortening my stroke when tired.

Wife was still ill so I didn't go out and do a ride. Mowed the yard and jumped in the pool instead.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9

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Friday - May 11

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
2
40
40
0
0
ABS - Crunches, Lying Oblique
4
30
40
0
0
ABS - Flutter Kicks
2
40
40
0
0
BACK - Pullups - Medium Grip, Pronated
2
10
10
0
0
CORE - Pushups (FB)
2
20
25
0
0
CORE - Side Planks
4
15
20
0
0
CORE - Superman
2
20
30
0
0
LEGS - Bridged Leg Lifts
2
20
25
0
0

Core WO #4, Template 2

Oh no, the wife came down with a major illness yesterday and I had to rush home and be Mr. Mom so the core WO got shifted. 103F fever, we're all praying that we (family) don't catch it !

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6.5

inspire me (0)

Thursday - May 10

Bike

36m 58s
7.84 miles
12.72 Mi/hr

Rode the POS MTB around the neighborhood, to Wickham Park and then back. West wind really picked up during the ride and brought all the smoke and haze from the fires with it.

Run

29m 04s
3.00 miles
09m 41s /Mi

Brick run. First mile was ok but then the smoke/haze kept getting worst and I had to stop twice during my run to deal with it. Not a good run at all, never felt right after the 1st mile so I cut it short and took the dog for a walk. You know the air quality is bad when the dog starts sneezing when he first gets outside!

Ack bad bad air is in town today, smoke and haze from all the FL and GA fires is being whipped around to us by the sub-tropical storm off of the northern FL east coast, this sucks! It is suppose to stay this way for awhile too, will have to see how it impacts training next few days as it affected me this morning.

Core WO later today...

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.75

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Wednesday - May 9

Well so much for getting up and out to swim this morning! I was totally out of it until 7am and still am not really awake yet. I need to get in a swim and a core WO today...