Run
  • 1h 09m 37s
  • 8.00 miles
  • 08m 42s /Mi

Treadmill 1%
Run: General aerobic

Bike
  • 30m 01s
  • 9.81 miles
  • 19.61 Mi/hr

Trainer

Strength
  • 32m

Core DVD

That core DVD is tough!  Hopefully after a couple more times I will be able to get through it without any extra breaks!

Down to the last month of training for this race(s)!  :)

A quick spin on the bike after work! Starting to get a little better feel on the bike for the shorter rides.  Endurance for the long ones will come later.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Swim
  • 36m 36s
  • 1800.00 yards
  • 02m 02s /100 yards

Decided to sleep in a bit and take it easy this morning.  Legs feel pretty good (other than some chaffing issues ), but figured I can do the bike ride later today or tomorrow night.

BTW, don't all you Tiara challenge people miss my Monday morning inspires? Laughing

I wanted to give the legs a rest, but wanted a workout! Hmmmm.....what to do?

Oh yeah, how about that swimming thing! :)

Besides, I think Dexter is going to shame me back to masters and I don't want to totally embarrass myself!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 2h 41m 05s
  • 17.18 miles
  • 09m 23s /Mi

Run: Long run

I guess not all runs will be great!  I think the volume caught up with me a bit today as well as not dressing right.  But then again, how do you dress for a run that starts at 28 degrees and finishes at 49?  Last half I felt like I was wearing a weight vest!  Overall results weren't terrible, just faded more than I wanted!

221 miles this month! Cool! Cool

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 34m 32s
  • 11.00 miles
  • 08m 35s /Mi

Treadmill 1%
Run 1h 45m 11.00 miles -----

Medium - long

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    15
    15
    70
    70
  • LEGS - Hamstring Bridge
    3
    20
    20
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    80
    80
Sport
  • Plyometrics
  • 32m

Core dvd, plus some leg work before getting on the treadmill.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 45m 04s
  • 5.00 miles
  • 09m 01s /Mi

Treadmill 1.5%
Active recovery

Bike
  • 1h 00m
  • 18.77 miles
  • 18.77 Mi/hr

Trainer

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Crunches, Reverse
    3
    40
    40
    40
    40
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    10
    10
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    35
    35
  • 3
    12
    12
    0
    0
  • CHEST - Pushups, Wide Arm
    3
    15
    15
    0
    0
  • CORE - Prone Planks
    3
    20
    20
    0
    0

TGIF!!!!

Hopefully a short day at work!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 48m 21s
  • 6.24 miles
  • 07m 45s /Mi

Let's make this one hurt!

Up way ahead of time for the race, had to start the fire to smoke the turkey breasts.  Low and slow is a bit tougher when dinner is at 1!

Happy Thanksgiving everyone!!!!

If you had told me I would run a 48:21 before the race I would have been tickled! But if I had ran the last mile under at my average race pace of 7:44 I would have broke 48 minutes, so I am a bit disappointed.  But since I PR'ed by 1 minute and 26 seconds I'll take it.  Had a pretty good 5K pr as well, was right around 23 minutes.  All and all a pretty good morning, spent with some good friends!  Tammy, Dudley and Tammy's son all rode along and had great races too!  It was a lot of fun!!!

They have the race results up, and for a race this size I am happy with the placement. 

Race report is compete! Laughing

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 07m 25s 1.00 miles 07m 25s /mile 157 167
2 07m 30s 1.00 miles 07m 30s /mile 168 171
3 07m 36s 1.00 miles 07m 36s /mile 169 171
4 08m 01s 1.00 miles 08m 01s /mile 169 170
5 07m 46s 1.00 miles 07m 46s /mile 166 168
6 08m 11s 1.00 miles 08m 11s /mile 164 167
7 01m 52s 0.24 miles 07m 46s /mile 165 165

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Run
  • 33m 50s
  • 4.00 miles
  • 08m 28s /Mi

Treadmill 1%
Run: Recovery + speed, 4 mi w/6 x 100m strides

Strength
  • 20m

Insane Abs

Since Saturday's run calls for a 8 - 15k tune up race, and I have one tomorrow I did Fridays run today.  I will do today's run Friday or Saturday. 

I made a pumpkin and a peanut butter cheese cake for work today.  Now the challenge is not to over indulge!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 3

kenj's Training Log


 December 2009 
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