Run
  • 1h 35m 17s
  • 11.10 miles
  • 08m 35s /Mi

Treadmill 1%
Run: Medium - Long

Bike
  • 45m
  • 13.61 miles
  • 18.15 Mi/hr

Trainer
Easy recovery ride

Entire workout (130 watts):
Work: 350 kJ
TSS: 21.7 (intensity factor 0.539)
Norm Power: 131
VI: 1.01

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    30
    30
    0
    0
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Crunches, Reverse
    3
    40
    40
    40
    40
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    35
    35
  • BICEPS - DB Curls
    3
    12
    12
    20
    20
  • CHEST - Fitball DB Press
    3
    12
    12
    25
    30
  • 3
    12
    12
    0
    0
  • SHOULDERS - Military DB
    3
    12
    12
    15
    15
  • SHOULDERS - Side DB raise
    3
    12
    12
    8
    8
  • 3
    12
    12
    65
    65

I did my strength work out and then just jumped on the treadmill. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3
Run
  • 32m 44s
  • 4.00 miles
  • 08m 11s /Mi

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

Swim
  • 40m 41s
  • 2000.00 yards
  • -----

Nice swim at the Y until the swim team came, but I was almost done!

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    10
    10
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • CORE - Prone Planks
    3
    30
    30
    0
    0
  • CORE - Side Planks
    3
    20
    20
    0
    0

That was the shortest scheduled run in a while I think!

It's a sad day in kenj ville this morning!  Losing to the lowly Browns! sad, sad day!  The only good thing was that time warner doesn't carry the NFL network so I didn't have to watch!

TGIF!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 40m
  • 12.80 miles
  • 19.20 Mi/hr

Trainer
Entire workout (150 watts):
Work: 359 kJ
TSS: 26.4 (intensity factor 0.629)
Norm Power: 153
VI: 1.02

Strength
  • 35m

Core DVD

Off to an early meeting in Rochester.  I did squeeze in the core DVD before having to leave!  I hope this storm moves out by the weekend, especially the wind!

I wonder if I can log the HR spike I had on my trip to Rochester this morning.  Running along the Thruway a line of us passed a snow plow and due to snow, wind and the plow we were running about 40 MPH.  Starting up an incline I hit some black ice and the next thing I know I am pointed towards the median with a truck heading towards me.  I lifted off of the gas pedal, my truck straightens out and off I go without even slowing down!  I did turn the four wheel drive on after that! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 18m 26s
  • 9.00 miles
  • 08m 43s /Mi

Treadmill 1%
Run: general aerobic

Bike
  • 30m
  • 9.97 miles
  • 19.94 Mi/hr

Trainer
Entire workout (165 watts):
Work: 298 kJ
TSS: 24.1 (intensity factor 0.694)
Norm Power: 169
VI: 1.02

I switched Saturdays run distance with todays. I got a late start and needed the extra time. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 04m 01s
  • 8.00 miles
  • 08m /Mi

Treadmill 1%
Run: VO2 max, 8 mi w/5 x 600m @ 5k race pace (90" recovery)

Bike
  • 35m
  • 11.60 miles
  • 19.89 Mi/hr

Trainer
Entire workout (171 watts):
Work: 361 kJ
TSS: 30.6 (intensity factor 0.723)
Norm Power: 176
VI: 1.03

Short bike after work! I tried to push the intensity more each time!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 36m 27s
  • 4.00 miles
  • 09m 07s /Mi

Treadmill 1%
Run: Active recovery

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • 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
  • CORE - Prone Planks
    3
    30
    30
    0
    0

Monday already! Yuk!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 2h 14m 31s
  • 14.43 miles
  • 09m 19s /Mi

I got up to do todays long run and it was cold and windy, so I went back to bed! I'll get it in a bit later. I was surprised and it felt good to go back to sleep!

I guess yesterdays effort took more out of me than I thought! That and I under dressed and froze most of the run with the cold wind.  The colder I got the stiffer my back got.  So when I had a chance to cut it short I did.  Now I have to think about whether to run the 1st freezeroo race next week.  I need to start making my easy days easy so I can get the hard days done right! 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9.5 Overall Workout: 2

kenj's Training Log


 December 2009 
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