The following equipment is nearing replacement:
  • 1h 00m
  • 21.79 miles
  • 21.79 Mi/hr

Had so much to do at work today, I really was glad to see it was raining at lunch so I was able to get more done. Got home and made fish and cuscues and plum for dinner. Went for a ride and played so decent poker finishing 22nd and listening to spotify long songs. Nice ride steady HR 120-125.

  • Health data: Sleep: 2 Stress: 1 Soreness: 2 Fatigue: 2 Hours slept: 5.5 Overall Workout: 3
  • 47m
  • 5.43 miles
  • 08m 39s /Mi

Fun morning got up had to do the cat boxes took off my badges since they were swinging down and then forgot my badges, so had to walk around all day without them. Busy morning setting up for my Reg conference and keeping my team inspection on track. Got to lunch and went till noon before I could break free. Got changed and out the door and did a river loop going up Jefferson. Low 50s and sunny great weather for a run and got a nice day for a jog from one of the lady's on Stewart. Good run and felt good.

  • 1h 10m
  • 26.75 miles
  • 22.93 Mi/hr

Busy day but productive and then lots of traffic on the way home due to a wreck on the bridge. Got home and made tacitos and potatoes and oranges for dinner. Watch 2 stories on ESPN E-60 and got depressed. Played around on Facebook for a bit then went for a ride. Played some decent poker and finished 27th as I rode a nice steady 1:10. Listened to Spotify, and some older songs on the Starred playlist. Hit 13th song near the end of the hour so went for 70 min to get past that. No splits. Good ride.

  • Health data: Sleep: 4 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
  • 48m
  • 5.43 miles
  • 08m 50s /Mi

First lunch run in a while was 32 this morning and my car was iced up. Survived a typical Monday. Not very exciting but sort of productive. Went for a run and for 50 degree nice brisk fall day outside and ran a River loop going down Jefferson. Tentative run and was feeling a lot of weird things in my legs but only some was related to the strain. Very nerve wracking run post injury. Went well in the end

  • 50m
  • 18.60 miles
  • 22.32 Mi/hr

Very unproductive afternoon, but got out and came home to find Tammy did go to Tai Chi but Matt was going to Scouts. Made Ham and Russett potatoes and plums for dinner. Then got changed and got Matt to scouts before heading to the Y. Susan had done her Halloween ride with the candy and took it all with her. Got a good warmup before Sara showed up. She did an interval class with a lot of hill climbs in theory at high tempos but I started way higher resitance and hit level 23 3 times level 24 once and above level 24 (HC) once. Good ride. 175 watts ave do to the 10 min warmup on level 10 and 90-100 watts.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 5 Overall Workout: 2
  • 1h 05m 43s
  • 24.84 miles
  • 22.68 Mi/hr

Sunday. Had to get up early to get a card and gift card for Matt and Alex's birthday. Took close to 2 hours driving to multiple stores then it was back and do some laundry, watch the Eagles, watch NASCAR at Martinsville and Jeff getting the win and taking out the garbage. Then went for a ride. Good tempo ride and decent game of poker other than the All IN freak. Rode quick tempo to a 22.40 mile hour and 1:05:43 40K.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
  • 55m 08s
  • 22.40 miles
  • 24.38 Mi/hr

Saturday morning at the YMCA! Was the in between week so wasn't sure if there would be a class or not but after only having to wake up Adrian twice, I got in to find Susan was having her Halloween ride today and we had a good crowd. Got a good long warm up as she had to set up a new rider. Susan and I go back to the very first cycling demo class they had at the Y 3 rooms ago, and she still is one of the hardest, most brutal, intense, but most fun instructors at the Y. And her Halloween rides are just a ton of fun. Lots of hills, sets of breakaways, sprints, jumps and an evil 3 stage 9 min plus hill, a steady RPM adding 6 times on a 6 min hills to 355watts, and the obligatory "Bat out of Hell" sit, climb sprint, set. Great fun except no Thriller and get pelted with Halloween candy. Good ride. 189 ave watts with warm down and warm up included.

  • 44m
  • 5.00 miles
  • 08m 48s /Mi

Got done and wiped down the bike and then got out on the track and went for a test run. Only ran once last week after the race and no runs this week, so plenty of time to let my calf recover. So went for a test 5 mile run. Got passed by Adrian once then he stopped a bit later he passed me and I followed him for a while then sped up and passed and pulled away and kept that tempo up to the end. Felt my calf tighten during the first mile but just enough to let me know it was there and then loosen up. Actually my groin was more of an issue as I went along. That didn't loosen up till I was in the pool. Good test.

  • 1h 00m
  • 3000.00 yards
  • 02m /100 yards

Walked two laps, then went to the locker room and got changed and rinsed off before heading out to the pool. Since it was the in between week, there were no swim classes so plenty of open lanes. Got the one on the far outside and had it to myself the whole way. Was a bit choppy early on as my groin was bugging me and I didn't have a good feel for the water. About 500 yards in, I got my rhythm and my groin loosened up and I got a decent swim. Felt great the last 1500.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3
  • 55m 11s
  • 20.31 miles
  • 22.08 Mi/hr

Got back later than other day but also found there is no 6pm cycle class so I went to the cardo center and got on the spinner bike and did the race day workout. Great workout lots of standing, sitting and sprinting plus some jumps. Great music to listen to and some amazing pink tight scenery in front of me for 30 min. Great workout.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

southwestmba's Training Log

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