Bike
  • 45m
  • 14.47 miles
  • 19.29 Mi/hr

Trainer
Entire workout (165 watts):
Work: 447 kJ
TSS: 39.7 (intensity factor 0.728)
Norm Power: 177
VI: 1.07

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • BICEPS - DB Curls
    3
    12
    12
    20
    20
  • SHOULDERS - Military DB
    3
    12
    12
    15
    20
  • SHOULDERS - Side DB raise
    3
    12
    12
    8
    8
  • TRICEPS - DB Overhead Extension
    3
    12
    12
    35
    40

I chose to sleep in this morning as there is no run on the schedule today.  Just enough time for a short strength session.

I don't think it got above 15 today! Yuk!  Fortunately I have figured out how to only spend 1 week of January in NY and the rest of it either in FL or southern CA!  Now I just need to figure out the rest of the winter!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 1h 22m 44s
  • 10.00 miles
  • 08m 16s /Mi

Treadmill 1%
Run: VO2 max, 10 mi w/4 x 1200m @ 5k race pace (90" recovery)

Bike
  • 1h 00m 01s
  • 18.04 miles
  • 18.03 Mi/hr

Trainer
Z1 trying to work the soreness out of the legs.

I believe today is the first time since September that my legs really feel sore.  There have been days when they were tired or fatigued, but today they are sore.  Maybe from the plyo yesterday?

Just me and the cats tonight so I killed some time on the trainer trying to keep my bike miles somewhere near my run miles.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 44m 12s
  • 5.00 miles
  • 08m 50s /Mi

Treadmill 1%
Run: Recovery + speed, 5 mi w/6 x 100m strides

Sport
  • Plyometrics
  • 42m

Been a while since I did one of my plyo dvd's! 

I found this dangerous new (at least to me) website! www.trekbikes.com/projectone  !!! You can custom build a bike and then it will be shipped to the local dealer! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 30m
  • 9.40 miles
  • 18.80 Mi/hr

Trainer

Strength
  • 20m

Core work

Easy core a then a low key spin on the trainer. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 2
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

kenj's Training Log


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