Weekly Totals and Review, Dec. 27th - Jan 2nd.
Monday, January 3, 2011 at 9:53AM This was kind of a crappy week. Not enough sleep and bad food around the house sucked the energy out of me. Still, I'm always glad that a "crappy week" can still total over 10 hours of solid training. The highlight was learning to ride no-hands on the rollers. I got pretty good at it and below is pic I shot after trying to play Angry Birds on the iPhone while riding.
So let's move on and check out the specifics. As always, most of the workouts are hyperlinked to HR graphs so you can see the performance metrics.
Totals:
Everything - 10.22 hours.
Cycling - 4:49 hours, 75.53 miles
Running - 4:27 hours, 28 miles
Sledgehammer - 1:06 hours
Monday AM - Sledgehammer Workout, 11 minutes.
Kind of a half-assed effort here. Not feeling it today. Need more heavy metal or something.
Monday Afternoon - 1 hour on rollers (NO HANDS!), 17.16 miles.
WOOHOO! I learned how to ride NO HANDS on rollers after watching and getting motivated by this vid by Holisticguru. It is such an awesome feeling! I started calling people and tweeting while I was doing it. It puts me in Zone two for the hour no problem. Super stoked.
Monday Evening - 1 hour barefoot run on treadmill, 6.05 miles.
Felt super stoked to be back into the start of a good week. Two a days on a Monday is good stuff. Started off easy and watched Colbert Report to get going. Nice! Barefoot felt good, too.afdf
Tuesday AM - 12 minutes with sledgehammer.
Had a tiny bit of trouble getting up, until I put iPhone Pandora station on death metal. That'll wake you up! A little slow getting going, but still nice. Noticing a little pain in right shoulder when working the delts, so I've started taking it easy on that problem spot.
Tuesday AM - 45 minutes on bike rollers, 11.94 miles.
Whoa, quads are blasted after yesterday's 1 hour no-hands roller ride. Today was painful in the most awesome way. Deep pain. Good pain. Found a nice groove of 2 minutes sitting, 2 minutes no-hands, 1 minute standing, repeat. Nice. Felt almost high for the hour after finishing.
Tuesday PM - 1 hour run on treadmill, 7.63 miles.
Did half barefoot, had to put on shoes second half because of the heat coming off the treadmill. "Heartbreaker" workout, hitting 140 bpm at midpoint and trying to raise it by 1 bpm every minute afterwards. Hit failure at 165 bpm and nearly 6 min/mile pace.
Wednesday AM - Sledgehammer workout.
No notes, so must've been fine.
Wednesday PM - 1 hour bike on rollers, 14.79 miles
Nice little zone 2 jaunt. Legs still hurt.
Saturday AM - Sledgehammer
Nice. :)
Saturday AM - 1:01 run, 5.7 miles.
Super easy run just to start the day. Forgot to pause the watch a couple of times while stopping to let Roxy pee.
Nice and easy jog with Roxy. Slowed down the pace so she'd last the hour.
Nothing new to note here, except that the SLAP tear in right shoulder is acting up. 99% sure that it's from doing the deltoid lifts. Gonna have to back off of that move for a while.
Sunday Noon - 1 hour bike on rollers, 16.53 miles.
Nice little ride on the rollers, staying in zone 2. Legs still blasted from the no-hands riding earlier in the week.
Sunday PM - 30 minute run, 3 miles.
Was planning on going a full hour, but the treadmill belt needed lube. After doing that, Kai started playing on it and got shot off the back into a wall and I had to take care of him for a bit. 30 minutes into the run, I was getting sleepy and decided to stop and hit the sack.
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