Training Diary
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Training Diary |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 11/1 | 11/2 | 11/3 | 11/4 | 11/5 | 11/6 | 11/7 |
| 11/8 | 11/9 | 11/10 | 11/11 | 11/12 | 11/13 | 11/14 |
| 11/15 | 11/16 | 11/17 | 11/18 | 11/19 | 11/20 | 11/21 |
| 11/22 | 11/23 | 11/24 | 11/25 | 11/26 | 11/27 | 11/28 |
| 11/29 | 11/30 |
Date: 11/7/98 TTB: yes Slept: a lot Morning HR: Feeling: 3 sick Weight: too much Workout: Rollers baby! 8:30-9:00PM Rode about 10 miles in 30 minutes on low resistance. Mostly an experiment see how I'll be doing my rollers at my new place. I couldn't measure my heartrate because my dumb transmitter seems to be burnt out. Comments: 1st rollers since last winter. Not too bad. I'm way out of shape, though.
Date: 11/8/98 TTB: 1:00 Slept: late Morning HR: Feeling: 4.5 better than yesterday Weight: yikes! Workout: Rollers 7:00-8:00PM Rode about 15-20 miles in about 50 minutes on medium and low resistances. Comments: Waaaay out of shape. I am motived to train, though. I need to work on getting cold air into my room. I'm sweating too much.
Date: 11/9/98 TTB: 1:00 Slept: 6.5 hours Morning HR: Feeling: 4 not so great Performing: N/A Weight: scale reads: "get off! get off!!" Workout: Nothing Monday I'm scheduled to do nothing. Comments: It may seem strange that I take a day off just two days into the program, but I'm actually more than 9 days into it, I just haven't been folowing the schedule. I'm following the schedule from now on, though, so today I have off.
Date: 11/10/98 TTB: 2:00 Slept: 6.5 hours Morning HR: Feeling: 5 best in awhile Performing: 6 definitely improving Weight: gimme anoher week Workout: Circuit training at the SERF 1:00-2:00PM Did three circuits of my favorite machines. Comments: I was supposed to do upperbody and lowerbody workouts today, but I've forgotten how those work, so I just did circuit training, which can't be all that different. Next time I'll have to bring my info sheets from last year so I can do it right. Besides that, I felt stronger than last time and prettg good overall. Especially since I'm still coughing from that cold.
Date: 11/11/98 TTB: 3:00 Slept: 4.5 hours Morning HR: Feeling: 5.5 pretty good, but tired Performing: 4 my fitness is poor Weight: Workout: Rollers 6:30-7:30PM 1 hour around zone 2 low resistances about 23 miles Comments: I listened to NPR and thought about chemistry and the time just flew by. I've almost got my fan the way I want it, which is helpful. I am constantly reminded how out of shape I am. My breathing was'nt very smooth, probably because of Kevin's cold combined with out-of shapeness.
Date: 11/12/98 TTB: 1:00AM Slept: 7 hours Morning HR: Feeling: 7 grate! Performing: 4 not as grate Weight: sigh Workout: Circuit training at the SERF 12:30-1:30PM Did three circuits of my favorite machines and rode the stationary bikes. Didn't move up in weight, but did 15 reps with most of them, whereas before I would usually do 10-12. Comments: I looked on my info sheets from last year and it turns out that general circuit training is legitimate for the transition phase, which is what I think I'm in now. I didn't feel as strong as last time, but am surely improving, since I did more repetitions. A little more tired and stiff afterwards.
Date: 11/13/98 TTB: 1:00AM Slept: 6.5 hours Morning HR: Feeling: 7 still pretty good Performing: 5 Weight: about 170 Workout: Rest day I went and played racketball with Hari. Comments: Had a good time, racketball's fun.
Date: 11/14/98 TTB: 2:00AM Slept: 7 hours Morning HR: Feeling: 6 good Performing: 5 fine Weight: about 170 Workout: Outside ride 3:00-5:00 Rode around Lake Mendota with Hari 22 miles 12.8 mph average about 1 hour, 45 minutes Comments: It was a windy day and getting chilly. I was wishing I'd worn gloves. We went a bit slower than I thought we would. I'm counting this as my 2 hours in zone 2 which was actually supposed to be tomorrow's workout. I'll do the 1 hour in zone 3 that I was supposed to do today on Sunday.
Date: 11/15/98 TTB: 1:00AM Slept: 8 hours Morning HR: Feeling: 5 normal Performing: 5 normal Weight: about 170 Workout: Outside ride 2:45-4:00 Rode about 20 miles in about 1 hour, medium intensity. Rode south towards Paoli. Comments: It was colder than yesterday and there was a south wind, so I came back in faster than I went out. I didn't wear enough clothes for the coldness of this afternoon and wasn't enjoying myself very much. I maintained a steady pace that was probably around zone 3.
Date: 11/16/98 TTB: 1:00AM Slept: 7 hours Morning HR: Feeling: 6 good Performing: 7 good Weight: 172 lbs Workout: Weights at the SERF 8:00-9:00 PM First foundation (hypertrophy) phase workout 1 2 3 Squats 15x185 15x185 15x185 St arm pullover 12x40 12x35 12x35 Trunk curls 25 25 25 Pullups 5 5 5 Back ext 20 20 20 Dips 6 6 6 Calf ext 15x115 15x115 15x115 Comments: I feel like I'm improving and getting stronger. I guess I have to start somewhere with pullups and dips, as dismal as it looks, today was not too bad for not having done those exercises for several months. I had to use the pulley machine for squats.
Date: 11/17/98 TTB: 12:00 Slept: 7 hours Morning HR: Feeling: 5 fine Performing: 5 fine Weight: Workout: Rollers 10:00-10:30PM Rode for 30 minutes on low resistances About zone 2 Comments: I was supposed to do 1 hour in zone 2, but when I realized that my rear axle was broken I stopped. I was rollering fine. My calves are sore from doing calf raises yesterday, but otherwise I'm good.
Date: 11/18/98 TTB: Slept: Morning HR: Feeling: Performing: Weight: Workout: Weights 1 2 3 Good Morning 15x45 15x50 15x55 Bench Press 15x95 15x105 15x115 Trunk curls 25 25 25 Leg Press 15x200 15x220 15x220 Bent Over Rows 15x45 15x55 15x60 Comments: Some of these exercises I haven't done, or haven't done with free weights for several months, so I was kind of finding out where I'm at. The workout went quick and I felt good.
Date: 11/19/98 TTB: Slept: Morning HR: Feeling: Performing: Weight: Workout: Nothing Comments: I was supposed to list weights today and take tomorrow off, but everything was due on Friday, and it didn't work out.
Date: 11/20/98 TTB: late Slept: little Morning HR: Feeling: Performing: Weight: Workout: Weights and racketball 1 2 3 Squats 15x185 15x185 15x185 Bnt arm pullover 15x40 15x45 15x45 Trunk curls 25 25 25 Stf Leg Deadlft 15x50 15x60 15x65 Pull ups 5 5 4 Dips 10 10 7 Calf raises 15x115 15x115 15x115 Racketball against Hari won 2, lost 1 Comments: My arms were pretty tired from the pullovers and deadlift, and I had big trouble doing pullups. I felt pretty good, but not as good as yesterday, which I unfortunately had to take off. I was in the mood for doing some squats, so I did some.
Date: 11/21/98 Happy Birthday to me! TTB: Slept: Morning HR: Feeling: Performing: Weight: Workout: Outside ride I rode that route that goes almost to Paoli, but not actually into the town. About 28 miles in about 1.5 hours I probably ranged from zone 2 to zone 4 most of the time Comments: I rode harder that I would have liked to, especially on the way down. There was a considerable south wind, and it was rather late to be out riding so I was in a hurry. It was kind of chilly, but I was properly dressed for it. I rode smoothly, but don't have much endurance in my legs right now - they start to burn rather quickly if I go hard.
Date: 11/22/98 TTB: 4:00AM Slept: 6 hours Morning HR: Feeling: 4.5 Performing: 4 Weight: 170 Workout: Outside ride Rode down to Belleville with a fairly large group 46.5 miles 2:35 hours avs 18.1 mph Way way above zone 2 on the way down much less intense on the wy back Comments: The weather was beautiful. I wore shorts and ended up taking off my gloves and rolling up my sleeves partway. There was a terrible south wind, though, and some very fast people in the group who wanted to flex their fast muscles, which made for a very hard ride on the way down. After going through Belleville I dropped off with some other guys and we rode back in at a pace more appropriate for late November. I'm probably not at my best considering last night. My legs felt tight and my knees were pretty sore halfway throught the ride.
Date: 11/23/98 TTB: 1:30AM Slept: 6 hours Morning HR: Feeling: 4.5 alright Performing: 6 well Weight: 174 Workout: Weights 8:30-9:30 1 2 3 Squats 12x155 12x185 15x195 St arm pullover 12x35 12x35 12x35 Trunk curls 25 25 Pullups 6 6 5 Back ext 20 20 20 Dips 10 10 10 Calf ext 12x115 12x124 12x124 Comments: I got the squat rack - sweet! I felt a little weak and tired riding my bike around today, which I would expect after yesterday's ride. I felt pretty strong lifting, though. My left knee is sore, but was ok for the squats.