Bike
  • 30m
  • 7.50 miles
  • 15.00 Mi/hr

Stationary bike hills level 7/25

Swim
  • 22m
  • 820.21 yards
  • 02m 41s /100 yards
Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    4
    15
    15
    0
    0
  • ABS - Crunches (FB)
    4
    20
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    4
    10
    12
    0
    0
  • ABS - Knee-Raise, Hanging
    4
    12
    12
    0
    0
  • BACK - Back extensions
    4
    12
    12
    0
    0

4 supersets, no rest

I made it to 750 meters before my shoulder really started to bother me.

  • Health data: Hours slept: 6.5
Bike
  • 3h 17m 08s
  • 50.12 miles
  • 15.25 Mi/hr
Sport
  • Yard Work
  • 2h 00m

I was determined to go 50 miles on the SCT. I started out at Mavell Rd., turned around at Hiram, and met Mindy, Meredith, Neal, and Greg at Floyd Rd. I rode with them out to Hiram again and tried to catch Mindy (who turned around 1/2 mile earlier) on the way back to Floyd Rd. I coudn't. I then headed on back to Mavell Rd.

I am really beat.

No workout today.  My legs are cooked.
Run
  • 35m 11s
  • 3.50 miles
  • 10m 03s /Mi
My legs felt like lead today.

  • Health data: Hours slept: 6.5
Bike
  • 25m
  • -----
  • -----

Recovery ride

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    4
    15
    15
    0
    0
  • ABS - Crunches (FB)
    4
    20
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    4
    10
    12
    0
    0
  • ABS - Knee-Raise, Hanging
    4
    10
    12
    0
    0
  • BACK - Back extensions
    4
    10
    12
    0
    0

Four supersets

I had an interesting time at Dr. Nik's yesterday.  Will post the details when I have the chance.

Dr. Nik  -  We started off checking the range of motion in my shoulder joints and while some things were good, others were way short of ideal.  After a few minutes he was able to determine that it was not a rotator cuff issue but could not nail down the problem.  He did a bunch of ART stuff to loosen up my shoulder so he could then hopefully determine what was wrong.  The ART hurt, but not as badly as I had expected it to.  He thinks that my issues stem from the clavicular-acrimon joint and he worked on that area for a while.  This morning my shoulder is very tender but I don’t have any bruising to post.  At least I made him sweat!

So far my legs are recovering nicely from the long run yesterday.  They are tired but nothing in particular is bothering me.

Calories:  2166

  • Health data: Hours slept: 7
Run
  • 1h 48m
  • 10.10 miles
  • 10m 41s /Mi

Wu/cd of .4mi each are not included.

My longest run ever and I am beat!  I intended to do abs this morning but had no energy (or time) after the run.

Ran a tough 10k route with Leslie (not OUR Leslie) and then added on another 3.8 miles.  I felt better than expected at the end and probably could have run another mile or so.  It gives me hope that I'll be able to run the whole way at the ING 1/2 marathon.  I figured that I was seeing Dr. Nick this evening anyway so why not go for it.

Calories:  2540

  • Health data: Hours slept: 7

zaichikmiller's Training Log


 March 2007 
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Time
Distance