Run #1
  • 1h 25m 57s
  • 9.26 miles
  • 09m 17s /Mi

Run: Long Run

Run #2
  • 1h 13m 56s
  • 8.00 miles
  • 09m 14s /Mi

Treadmill 1%

Long run started out ok, but after about 4 miles it started raining.  31 degrees and rain means ice!  Especially painful running into the 15 mph wind with the wind blown ice pellets in the face! Add the ice on the sidewalks and roads and I bailed and headed home to the treadmill to finish.  Only fell once, but a couple of close calls.  With the feet slipping I figure the feet actually went another half mile or so!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
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

kenj's Training Log


 December 2009 
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