• 59m 35s
  • 5.01 miles
  • 11m 53s /Mi

Decent run, did an interval ladder of 2 min, 3 min, 5 min, 3 min, 2 min

  • 1h 19m
  • 20.00 miles
  • 15.19 Mi/hr

Road ride with Mary down the Sangamon Valley trail and back. Nice night, almost cold

Opted to give legs a rest and sleep in a bit. Have some issues with the thumb on my left hand and based on my armchair doctor diagnosis,I would say it's just tendonitis, but it's beginning to wake me up at night. I was able to get an appointment with a good ortho doctor for Monday the 7th, thanks to my PT friend Brenda.

The pool was closed yesterday due to some chemical issues. When I swam at the Y, this usually meant a kid had crapped in the pool, but LA Fitness doesn't allow anyone under 14 in there, so it's probably not a crap situation. Assuming the pool is reopened today I'll swim at lunch and then have a bike ride in the evening.

  • 36m
  • 3.00 miles
  • 12m /Mi

Started off really strong, faded a bit toward the end. Not a bad start to the day, you know?

  • 28m
  • 1312.00 yards
  • 02m 08s /100 yards

Nice lunchtime swim

  • 51m
  • 3.20 miles
  • 15m 56s /Mi

Not a run per se, ended up walking with one of the newbie runners who just wasn't having a good day. Mildly irritated with myself for not referring her to the walking group but oh well, we had a nice visit and it was a pretty, although very hot, evening

  • 15m

side leg raises with band, 20 l/r
clamshells with band, 20 l/r
hip raises, 25 each leg
side step w/band, 50 l/r
pistol squats, 20 l/r
standing hip lifts, 20 l/r

It's Monday but it's gonna be a short week. Yeah for Independence Day!!! We are headed down to Lake of the Ozarks on Friday morning for a quick getaway.

Cut the grass last night and I think I lost a couple of pounds from sweating. The muggy summer days are here. I consider it heat acclimization.

  • 1h 20m
  • 14.00 miles
  • 10.50 Mi/hr

Rode mtb around on some of the back roads. We've had so much rain lately, it will be weeks before the singletrack is rideable

  • 20m

Side plank, l/r, 20 sec
plank 30 sec
FB hyperextension, 10 reps
trunk rotation with med ball, 10 each side
15 squats with barbell on shoulders, 20#
bentover rows
backward lunge on 6" box, 10 lb DB, 10 l/r

Headed out to my sisters this morning for a lunch to celebrate my mom's 80th birthday. Her BD was actually back in May but this was the first weekend where my brothers' overbooked families were available...kind of ticks me off that their kids' sports drive their entire social lives to this extent but hey, I guess I'm guilty of the same thing to a point.

  • 1h 36m
  • 7.77 miles
  • 12m 21s /Mi

Decent long run, legs felt much better today. Humidity is really high, dropped a couple pounds from sweating

abake's Training Log

 July 2014 
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