Bike
  • 1h 50m 25s
  • 29.50 miles
  • 16.03 Mi/hr

Got out of the garage today and did a 30 mile ride. I focused on keeping a high cadence in my big gear. I only dropped to the small gear on the front when climbing a nasty steep hill. There are several nasty steep hills on this ride, so my average is not that great, but it is the highest I have done so far for this ride. The trainer riding in the garage is really helping. I was able to maintain a good cadence for all of the ride.
This turned out to be a Zone 4 ride.

Calories burned: 1858

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

  • Health data: Sleep: 3 Stress: 2 Hours slept: 6
Run
  • 30m
  • 3.00 miles
  • 10m /Mi

594 calories

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Hours slept: 8
Bike
  • 30m 07s
  • 10.01 miles
  • 19.94 Mi/hr

Slept late and had to cut it short, so only 30'.
15' wu (the garage is cold!!)
3 x (1' hard gear 4' mid gear)

304 calories

Swim
  • 30m 06s
  • 1250.00 meters
  • 02m 25s /100 meters

100 2.23
100 2.26
200 4.56
200 4.43
100 2.22
50 1.04
50 0.57
50 1.02
100 2.36
100 2.28
50 1.36
100 2.25
50 1.01

For the first time in a few weeks, I got up and did an early morning workout.  These cold winter mornings influence me to stay in my warm bed.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Run
  • 30m
  • 3.07 miles
  • 09m 46s /Mi

30' run just below tempo in zones 3 and 4.

774 calories

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bridged Leg Lifts
    1
    20
    20
    0
    0
  • ABS - Crunches
    1
    20
    20
    0
    0
  • ABS - Crunches, Bicycle
    1
    20
    20
    0
    0
  • ABS - Crunches, Knee Up
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    1
    20
    20
    0
    0
  • ABS - Half-Up Twists
    1
    20
    20
    0
    0
  • ABS - Heel Touches
    1
    20
    20
    0
    0
  • ABS - Hip Lifts
    1
    20
    20
    0
    0
  • ABS - Oblique Leg Extensions
    1
    20
    20
    0
    0
  • ABS - Side Plank Dips
    1
    20
    20
    0
    0
  • ABS - Supermans
    1
    20
    20
    0
    0

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 5 Hours slept: 6
I was going to do my long run today, but I spent the day in the garage working on my old truck instead.  By the time I was done, the family wanted my attention, so the run did not happen.  My official season does not start until Jan 25th, but I planned on hitting more training than I have been the last few weeks.
 

unixtool's Training Log


 January 2010 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 
Time
Distance
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