Run
  • 1h 45m 02s
  • 12.00 miles
  • 08m 45s /Mi

Treadmill 1.5%
Run: Medium - long

Bike
  • 40m
  • 12.84 miles
  • 19.26 Mi/hr

Trainer
Entire workout (161 watts):
Work: 388 kJ
TSS: 31.5 (intensity factor 0.686)
Norm Power: 167
VI: 1.03

Happy Thursday! :)

The bike fitness is improving! Ways to go, but improving!

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 3
Run
  • 1h 11m 41s
  • 9.00 miles
  • 07m 58s /Mi

Treadmill 1%
Run: VO2 max, 9 mi w/5 x 1000m @ 5k race pace (90" recovery)

Gotta love VO2 Max day! :)

I guess I should start paying better attention to the weather and move scheduled runs around accordingly.  I am close enough to the race that I don't want to take chances running outside on icy or wet side walks in the dark.  Today was nice and clear and tomorrow is supposed to be cruddy.  Should have done tomorrows med/long run today and the VO2 max stuff on the tready tomorrow.  Oh well, if I get stuck on the tready for 12 I'll remember to look next time! :)

Really looking forward to Saturday's 5K!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Run
  • 1h 09m 37s
  • 8.00 miles
  • 08m 42s /Mi

Treadmill 1%
Run: General aerobic

Bike
  • 30m 01s
  • 9.81 miles
  • 19.61 Mi/hr

Trainer

Strength
  • 32m

Core DVD

That core DVD is tough!  Hopefully after a couple more times I will be able to get through it without any extra breaks!

Down to the last month of training for this race(s)!  :)

A quick spin on the bike after work! Starting to get a little better feel on the bike for the shorter rides.  Endurance for the long ones will come later.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Swim
  • 36m 36s
  • 1800.00 yards
  • 02m 02s /100 yards

Decided to sleep in a bit and take it easy this morning.  Legs feel pretty good (other than some chaffing issues ), but figured I can do the bike ride later today or tomorrow night.

BTW, don't all you Tiara challenge people miss my Monday morning inspires? Laughing

I wanted to give the legs a rest, but wanted a workout! Hmmmm.....what to do?

Oh yeah, how about that swimming thing! :)

Besides, I think Dexter is going to shame me back to masters and I don't want to totally embarrass myself!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 2h 41m 05s
  • 17.18 miles
  • 09m 23s /Mi

Run: Long run

I guess not all runs will be great!  I think the volume caught up with me a bit today as well as not dressing right.  But then again, how do you dress for a run that starts at 28 degrees and finishes at 49?  Last half I felt like I was wearing a weight vest!  Overall results weren't terrible, just faded more than I wanted!

221 miles this month! Cool! Cool

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 34m 32s
  • 11.00 miles
  • 08m 35s /Mi

Treadmill 1%
Run 1h 45m 11.00 miles -----

Medium - long

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    15
    15
    70
    70
  • LEGS - Hamstring Bridge
    3
    20
    20
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    80
    80
Sport
  • Plyometrics
  • 32m

Core dvd, plus some leg work before getting on the treadmill.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 45m 04s
  • 5.00 miles
  • 09m 01s /Mi

Treadmill 1.5%
Active recovery

Bike
  • 1h 00m
  • 18.77 miles
  • 18.77 Mi/hr

Trainer

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Crunches, Reverse
    3
    40
    40
    40
    40
  • 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
  • 3
    12
    12
    0
    0
  • CHEST - Pushups, Wide Arm
    3
    15
    15
    0
    0
  • CORE - Prone Planks
    3
    20
    20
    0
    0

TGIF!!!!

Hopefully a short day at work!

  • 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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