Slow, but getting faster. Big, but getting smaller

my training blog my training calendar my training reports Planned training log

inspire me (0)

Thursday - January 21

Run

33m 36s
3.36 miles
10m /Mi

581 calories

Strength

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: 3 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 6.5

inspire me (0)

Wednesday - January 20

Bike

55m 42s
14.82 miles
15.96 Mi/hr

From work through part of the backwoods of Simpsonville. Good ride, good steep hills.

965 Calories

Health data: Sleep: 4 Stress: 3 Fatigue: 4

inspire me (0)

Tuesday - January 19

Health data: Sleep: 3 Stress: 3 Fatigue: 3

inspire me (0)

Monday - January 18

Run

37m 57s
3.70 miles
10m 16s /Mi

Tried to complete this circuit in under 38 minutes which was my previous PR for this route. I did that by 3 seconds. The hills make this a tougher run than a treadmill run. Also, I was surprised at how tired my legs still were from Saturday's bike ride.

705 Calories burned.

Swim

40m 08s
1600.00 meters
02m 31s /100 meters

50M @ 1.12
100M @ 2.22
150M @ 3.46
200M @ 4.49
250M @ 6.13
300M @ 7.30
250M @ 6.21
200M @ 5.18
100M @ 2.28

Sport

Power Walking
15m

Walked 1/2 mile before run as a warmup and 1/2 mile after run as a cool down. Did a few strides as well during the cool down.

I just looked, and my previous personal best for the 3.7 mile route near my house was 38 mins 37 seconds. I thought it was 38 even. So today on surprisingly tired legs I beat that time by 30 seconds exactly!!! Cool. I also am dehydrated today. I awoke this morning to go to the gym for my run, but my head was hurting really bad. I drank some water and went back to bed.

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

inspire me (1)

Sunday - January 17

inspire me (0)

Saturday - January 16

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