Swim
  • 45m
  • 2100.00 yards
  • -----

Not sure what I am going to do today! As much as it kills me to finish the week missing 10 miles, I think in the grand scheme of things I am probably better off.  Although I didn't feel it on the bike, I think it may have been caused by the Thurs night session where I did 2 10 minute higher intensity efforts.  Who knows though!

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
Run
  • 41m 12s
  • 4.61 miles
  • 08m 56s /Mi

Treadmill 1%

I am a bit frustrated with today's run!  First, I had scheduled the day off so Connie and I could wrap up preparations for Christmas, and I was hoping I could get outside for the run but I have to go in for a couple of meetings this morning, so stuck on the treadmill again.  But worse, some tightness has developed in my left leg.  Not sure if it is the hammy or something else, but it is on the outside just above the back of the knee.  Steadily got worse even after stopping a couple of times to stretch.  So I cut the run short when I started altering my gait to compensate.  Hopefully a day or 2 of rest will do the trick.

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

kenj's Training Log


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