• 2h 14m 31s
  • 14.43 miles
  • 09m 19s /Mi

I got up to do todays long run and it was cold and windy, so I went back to bed! I'll get it in a bit later. I was surprised and it felt good to go back to sleep!

I guess yesterdays effort took more out of me than I thought! That and I under dressed and froze most of the run with the cold wind.  The colder I got the stiffer my back got.  So when I had a chance to cut it short I did.  Now I have to think about whether to run the 1st freezeroo race next week.  I need to start making my easy days easy so I can get the hard days done right! 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9.5 Overall Workout: 2
Run #1
  • 07m
  • 0.75 miles
  • 09m 20s /Mi

Warm up

Run #2
  • 22m 57s
  • 3.13 miles
  • 07m 20s /Mi
  • 40m
  • 12.80 miles
  • 19.20 Mi/hr

Entire workout (150 watts):
Work: 360 kJ
TSS: 26.5 (intensity factor 0.63)
Norm Power: 153
VI: 1.02

There is a goal up above that is going down today!  Close!

Now the wait is on for the official time to be posted! It may be 22:58, 22:59, 23:00 or 23:01!  It is going to come down to whether I lead with the leg that the chip was on or the other one!  Yikes!  Either way, it is a huge PR both on this course and for 5K's!

Had a great time with Dexter, Y and Marmadaddy and his girls met us for breakfast afterwards!  Y had a big PR too! Good for her!

Ugggghhhhhhh! 23:00 flat! I should have knocked over that young girl that cut me off at the water station!


Lap Data
107m 28s1.00 miles07m 28s /mile160169
207m 15s1.00 miles07m 15s /mile169170
307m 21s1.00 miles07m 21s /mile170173
400m 53s0.13 miles06m 47s /mile173


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 5
  • 41m 02s
  • 2000.00 yards
  • -----
  • 35m

Core - abs dvd

A little better this time, but I still struggle with the plank stuff!


Yes you are seeing right! That is a 2nd swim this week!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3
  • 1h 45m 02s
  • 12.00 miles
  • 08m 45s /Mi

Treadmill 1.5%
Run: Medium - long

  • 40m
  • 12.84 miles
  • 19.26 Mi/hr

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
  • 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
  • 1h 09m 37s
  • 8.00 miles
  • 08m 42s /Mi

Treadmill 1%
Run: General aerobic

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


  • 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
  • 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

kenj's Training Log

 December 2009 
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
  • July's totals
  • June's totals
  • 2020 totals
  • 2019 totals