| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
- 30
- Type: Lap Swim
- Loc: Keller (4:30 AM)
- Dist: 1 mi
- Laps: 71
- Time: 47:31
- Avg/ Pace: 2:28 min/100 yds
- Avg/Total Strokes: 11.3/799
- Avg Efficiency:53
- Avg SWOLF: 49
- Workout Info
- Notes:
-
-
|
- 31
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 5, 13.5% incline,
- Dist: 17 mi
- Avg/Max Pace: 15.3/38.2 mph
- Avg Cadence:
? rpm
- Avg Watts:
? watts
- Avg/Max HR: 83/126 bpm
- Weather: N/A
-
- Notes: Cycled
|
- 1
- Type: Lap Swim
- Loc: Keller
- Dist: 1 mi
- Laps: 72
- Time: 47:31
- Avg Pace: 2:41 min/100 yds
- Avg/Total Strokes: 12.2/863
- Avg Efficiency: 55
- Avg SWOLF: 51
- Workout Info
- Notes: Need better goggles/swim cap. Both let in wat
-
|
2
Dr. Appt (Dr L)
Hair Appt
errands
(Vac, Day) |
- 3
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 5, 13.5% incline,
- Dist: 17.2 mi
- Avg/Max Pace: 13.7/39.6 mph
- Avg Cadence:
80 rpm
- Avg Watts:
94watts
- Avg/Max HR: 91/126 bpm
- Weather: N/A
-
- Notes: Vac. Day
Dr. Appt (knee - MRI results), Dentist Appt (root canal). Attempted run (severe rt. knee pain)
|
- 4
- Type: Attempted Run (severe knee pain)
- Loc: Keller, TX
- Dist: 6 mi (7 AM)
- Avg/Max Pace: 10:31/7:13/mi
- Avg/Max Cadence: ?
- Avg/Max HR:124/153 bpm
- Weather: ?
- Shoes/Gear: NIke Free
- Route Info
- Notes: Severe knee pain - shouldn't have tried to run - kept stopping
-
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer, 6:30 PM)
- Route: Tour de France, Stage 6, 10.5% incline,
- Dist: 19.5 mi
- Avg/Max Pace: 14/28.4 mph
- Avg/Max HR:
87/111 bpm
- Avg Watts:
105 watts
-
- Weather: N/A
-
- Notes: Knee hurt
-
|
5
|
2ls
53.7ic
6r
|
- 6
- Type: Lap Swim
- Loc: Keller
- Dist: 1 mi
- Laps: 72
- Time: 47:50
- Avg/Best Pace: 2:40 min/100 yds
- Avg/Total Strokes: 11.6/835
- Avg Efficiency: 55
- Avg SWOLF: 51
- Workout Info
- Notes: Need better goggles/swim cap. Both let in water. Had to stop and adjust both.
- Type: Indoor Cycling
- Loc: Home
- Route: TDF
Stage 7
- Dist: 20.1 mi
- Avg/Max Pace: 15.2/25.7 mph
- Avg/Max HR: 94/130 bpm
- Avg Watts:100
- Max Incline: 6%
- Workout Info
- Notes:
- Vacation Day. Physical Therapy Initial Eval.
|
- 7
-
|
- 8
- Physical Therapy
-
|
- 9
- Type: Indoor Cycling
- Loc: Home (5:25 AM)
- Route: TDF Stage 8
- Dist:19.8 mi
- Avg/Max Pace:11.5/35.5 mph
- Avg/Max HR:91/123 bpm
- Avg Watts: ?
- Max Incline:13.5%
- Workout Info
- Notes:
- Orthovisc Injection 1
- Notes: Knee swollen - hard to completely bend - limping after injection
|
- 10
- Type: Lap Swim
- Loc: Keller (4:25 AM)
- Dist: 1 mi
- Laps: 75
- Time: 51:25
- Avg/Best Pace: 2:44 min/0:58
per 100 yds
- Avg/Total Strokes: 11.9/889
- Avg Efficiency: 57
- Avg SWOLF: 52
- Workout Info
- Notes: Need better goggles/swim cap. Both let in water. Had to stop and adjust both.
-
|
- 11
- Type: Indoor Cycling
- Loc: Home (3:30 PM)
- Route: TDF Stage 9
- Dist:22 mi
- Avg/Max Pace: 13.2/33.3 mph
- Avg/Max HR:106/139 bpm
- Avg Watts:126W
- Max Incline:19.5%
- Workout Info
- Notes:
- Type: Attempted Run
- Loc: Keller (7:16 AM)
- Route: Bear Creek
- Dist: .32 mi
- Avg/Max Pace: 12:03/7:19/mi
- Avg/Max HR:109/127 bpm
- Notes: Could only do 1/10 mile before severe rt. knee pain started.
- Route Info
- Type: Dynamic Flexibility
|
- 12
- Type: Indoor Cycling
- Loc:Home (?)
- Route:TDF
Stage 10
- Dist:10.4 mi
- Avg/Max Pace: 10/24.8 mph
- Avg/Max HR: ?
- Avg Watts: ?
- Max Incline:15%
- Workout Info
- Notes:
- Type: Dynamic Flexibility
|
2ls
70ic
0.3r |
13
Side Stepper plus
dynamic flexibility
|
- 14
- Type: Lap Swim
- Loc: Keller
- Dist: 1 mi
- Laps: 72
- Time: 47:39
- Avg/Best Pace: 2:37/0:55/100 yds
- Avg/Total Strokes: 11.8/858
- Avg Efficiency: 56
- Avg SWOLF: 51
- Workout Info
- Note
|
- 15
- Type: Post Injury Run 1
- Loc: Keller, TX (5 AM)
- Dist: 4 mi (2 easy + 2@pace)
- Avg/Max Pace: 9:23/7:00/mi
- Avg/Max Cadence: ?
- Avg/Max HR:139/166 bpm
- Weather: warm/ humid
- Shoes/Gear: Skechers GoRun
- Route Info
- Notes: Mild Knee pain building after 2nd mile but much better! No ITB pain.
-
- Physical Therapy + TPDN
|
16
- Orthovisc Injection 2
- Notes: Knee hard to completely bend after injection due to swelling but less swelling than last time. Knee pain much better.
|
17
Lunchtime walk (1 mi) |
- 18
- Type: Indoor Cycling
- Loc: Home (4:32 PM)
- Route: TDF Stage 10
- Dist: 18.05 mi
- Avg/Max Pace: 13.3/35.5 mph
- Avg/Max HR:100/130 bpm
- Avg Watts:130 W
- Max Incline:15%
- Workout Info
- Notes: Lots of steep climbing,
- Type: Indoor Cycling
- Loc: Home (8 AM)
- Route: TDF Stage 10
- Dist: 6.39mi
- Avg/Max Pace: 11/? mph
- Avg/Max HR:98/126 bpm
- Avg Watts:130 W
- Max Incline:15%
- Workout Info
- Type: Dynamic Flex + Core Strength
- Time: 1 hr
|
- 19
- Type: Post Injury Run 2
- Loc: Keller, TX (5 AM)
- Dist: 8 mi (1 easy + 7@pace)
- Avg/Max Pace: 9:23/7:00/mi
- Avg/Max Cadence: ?
- Avg/Max HR:139/166 bpm
- Weather: warm/ humid
- Shoes/Gear: Skechers GoRun
- Route Info
- Notes: Mild Knee pain building after 2nd mile but much better! No ITB pain.
|
12r
1ls
24.4ic |
- 20
-
-
|
21
Ralph passed away.
RalphLoggins.com
|
- 22
-
|
23 |
24
|
- 25
-
|
26
|
|
27
|
- 28
- Type: Short Run
- Loc: Keller, TX (5:19AM)
- Dist: 4 mi
- Avg/Max Pace: 9:41/6:58/mi
- Avg/Max Cadence: ?
- Avg/Max HR:146/167 bpm
- Weather: 61F, 75%-82% humidity, Wind: s 9-12 mph
- Shoes/Gear: Newton MV2/leg brace
- Route Info
- Notes: Heat problem during run. Had to be at work early.
|
- 29
- Type: Short Run
- Loc: Keller, TX (4:49 AM)
- Dist: 4 mi
- Avg/Max Pace: 9:53/6:52/mi
- Avg/Max Cadence: ?
- Avg/Max HR:145/164 bpm
- Weather: 61F, 75%-82% humidity, Wind: s 9-12 mph
- Shoes/Gear: Newton MV2/leg brace
- Route Info
- Notes: Heat Illness
Physical Therapy + TPDN + Core/Hip exercises
|
- 1
- Type: Run
- Loc: Grapevine, TX (7:21AM)
- Dist: 8 mi (1 easy + 7@9:26)
- Avg/Max Pace: 9:26/6:56/mi
- Avg/Max Cadence: ?
- Avg/Max HR:142/157 bpm
- Weather:
Warm and humid: 50-53F, 66%-53% humidity, Wind: SSW 9-10 mph.
- Shoes/Gear: Newton MV2/leg brace
- Route Info
- Notes:
|
2
- Type: Outdoor Cycling
- Loc: S/L, Keller, W/L, TC (9 AM)
- Dist: 20 mi
- Avg/Max Pace: 13.7/29.2 mph
- Avg/Max Cadence: ?/? rpm
- Avg/Max HR: 112/140 bpm
- Weather:53F-58F, 52%-49% humidity, Wind: NNW 12-17, Gusts to 24 mph
- Gear:Capris, pink ls jersey, lightweight long sleeve gloves
- Route Info
- Notes: Dynamic Flex + Core Strength. Hair Appt.
|
- 3
- Type: Long Trail Run
- Loc: Denton, TX
- Dist: 12 mi (8 AM)
- Avg/Max Pace: 9:35/6:30/mi
- Avg/Max Cadence: ?
- Avg/Max HR:142/158 bpm
- Weather: 43F-52F, 71%-43% humidity, wind NNW 6-10 mph
- Shoes/Gear:
Newton MV2 shoes, short sleeves, shorts, handheld bottle with Perpetuem.
- Route Info
- Notes:
Visit w/ Johnny/Norma |
4
Dynamic Flex +
3X Core Strength
+
3xHip Strength
+1 mi dog walk
+Memorial Service
|
28r
20c
3DF
3CS
3HS
|
