Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    75
    75
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    35
    40
  • BICEPS - DB Curls
    3
    12
    12
    25
    25
  • CHEST - Fitball DB Press
    3
    12
    12
    80
    90
  • CHEST - Flies - Flat
    3
    12
    12
    25
    25
  • CORE - Prone Planks
    3
    30
    30
    0
    0
  • CORE - Side Planks
    3
    30
    30
    0
    0
  • FOREARMS - Wrist curls
    3
    12
    12
    25
    25
  • SHOULDERS - Military DB
    3
    12
    12
    20
    25
  • SHOULDERS - Side DB raise
    3
    12
    12
    15
    15
  • TRICEPS - DB Overhead Extension
    3
    12
    12
    20
    20
  • 3
    12
    12
    65
    65

I guess the good news is that the down time from running and biking is that I am catching up on some upper body strength training!  I did get some professional help with the leg from Dudley last night (thanks again!) and it is feeling better!  Regular routine of ice, message and rest and hopefully by the weekend.  Tough part is I can't afford to push this too fast and risk re-injuring it but in my mind I can't afford the down time either!  Fortunately the holidays and the work and family activities are giving me some distraction. 

I better get better quick or lock myself in my office!  This place is loaded with good food that isn't so good for me!  I did make the 2 alarm chile, didn't dare make it any hotter serving the whole group. 

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Sick: 3 Hours slept: 7
Run
  • 22m
  • 2.30 miles
  • 09m 34s /Mi

Treadmill 1%

Feeling pretty good this morning, going to give it a try.  Fingers crossed!!!  Nope, not yet! This may become the grumpy challenge! 

First mile feeling pretty good, 2nd mile still feeling good, resist the temptation to push the speed up, if anything, calf is a bit tight.  It went down hill from there until I was uncomfortable enough to pull the plug.

19 degrees and I drive to work sitting on a bag of ice!  Grrrrr!

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Sick: 3 Hours slept: 7

Nothing this morning.  Hopefully another day and I can return to running.  The tenderness is actually more noticeable today than it has been.  That is when I am not doing anything I can tell its there.  Between this and usual stressful issues of the holidays and wrapping up year end things I am not a pleasant person to be around! :( 

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Sick: 3 Hours slept: 7
Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    75
    75
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    35
    40
  • BICEPS - DB Concentration
    3
    12
    12
    25
    25
  • BICEPS - DB Curls
    3
    12
    12
    20
    25
  • CHEST - Fitball DB Press
    3
    12
    12
    40
    45
  • CHEST - Flies - Flat
    3
    12
    12
    20
    25
  • CORE - Prone Planks
    3
    20
    20
    0
    0
  • CORE - Side Planks
    3
    20
    20
    0
    0
  • FOREARMS - Wrist curls
    3
    12
    12
    20
    20
  • SHOULDERS - Military DB
    3
    12
    12
    20
    20
  • SHOULDERS - Side DB raise
    3
    12
    12
    8
    15
  • TRICEPS - DB Overhead Extension
    3
    12
    12
    30
    40
  • 3
    12
    12
    65
    65

I had hopes of getting my last 20 miler in today.  It would have been even better as I could have ran part of it with Mike and Dudley which always makes a long run better.  So I walked a bit to warm up the leg and stretched for another 15 minutes or so and then I hopped on the treadmill to give the leg a test and it came on pretty quick, although not as painful as Friday.  Maybe it is the treadmill that aggravates it so I went up the road some with the same results.  So I sit here, with an ice pack on it hoping that by Tuesday I can return to running.  Still in good shape for the race, I have only missed a couple of runs and a nice long weekend coming up.

BTW, does anyone know what the tendon that runs behind the knee, on the outside is called? 

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Sick: 3 Hours slept: 8
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

kenj's Training Log


 December 2009 
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