Run
  • 1h 18m 26s
  • 9.00 miles
  • 08m 43s /Mi

Treadmill 1%
Run: general aerobic

Bike
  • 30m
  • 9.97 miles
  • 19.94 Mi/hr

Trainer
Entire workout (165 watts):
Work: 298 kJ
TSS: 24.1 (intensity factor 0.694)
Norm Power: 169
VI: 1.02

I switched Saturdays run distance with todays. I got a late start and needed the extra time. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 04m 01s
  • 8.00 miles
  • 08m /Mi

Treadmill 1%
Run: VO2 max, 8 mi w/5 x 600m @ 5k race pace (90" recovery)

Bike
  • 35m
  • 11.60 miles
  • 19.89 Mi/hr

Trainer
Entire workout (171 watts):
Work: 361 kJ
TSS: 30.6 (intensity factor 0.723)
Norm Power: 176
VI: 1.03

Short bike after work! I tried to push the intensity more each time!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 36m 27s
  • 4.00 miles
  • 09m 07s /Mi

Treadmill 1%
Run: Active recovery

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    20
    20
    0
    0
  • 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
  • ABS - Obliques
    3
    40
    40
    35
    35
  • CORE - Prone Planks
    3
    30
    30
    0
    0

Monday already! Yuk!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 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
Bike
  • 40m
  • 12.80 miles
  • 19.20 Mi/hr

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

174

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

Core - abs dvd

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

TGIF!!!

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
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

kenj's Training Log


 December 2009 
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