Training Log 12/1-12/15

I managed to survive the first session, but wasn't quite able to meet the potentially overachieving goals I had set and am now a little banged up.  I had to skip one run and one racquetball session because of a bothered left knee and sore right ankle... probably from overdoing it a bit, but it is feeling almost back to normal after skipping those two harder-on-the-joints workouts.  I haven't managed to rile up any motivation to do any cycling yet, but I'm working up to it.  On the positive side, weightlifting seems to already be helping with swimming - I'm already up to half the triathlon distance and my speed is awfully close to my fastest times of the year.  The other positive thing - I managed to drop four pounds in the first two weeks.  Hopefully I can manage to maintain through the holiday season. 

Goals for next session: 4 runs, 4 swims, 2 racquetball, 4 lifts, 2 cycling sessions.  No basketball this period because the gym in closed and most of the group is in holiday travel mode. 


Run 4/3 (Goal/Actual)
Hills
12/4 -  Hospital Hill - 3.5 miles, 38:07 (10:52/mi) (garmin stats)
12/11 - Hospital Hill - 3.4 miles, 36:12 (10:45/mi) (garmin stats)
Distance
12/7 - Macken Park 4.3 miles, 45:37 (10:34/mi)- horrible run (garmin stats)


Swim 4/4
12/5 - Total 20 laps - 3 sets of 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 5 laps (5:00)
12/7 - Total 25 laps - 3x 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 10 laps (10:32)
12/12 - Total 26 laps - 3 x 2 laps (1:48, 1:49, 1:50), 3x 3 laps (2:52, 2:51, 2:47) 1x 10 laps (9:58), 1x 1 lap sprint (43.6)
12/14 - Total 30 laps - 3x 2 laps (1:45, 1:50, 1:49), 3x 3 laps (2:56, 2:53, 2:53), 15 laps (15:20)

Bike 2/0

Basketball 2/2
12/2 - 90 minutes - half court
12/9 - 90 minutes - full court - exhausting

Racquetball 2/1
12/6 - 2 hours, cut-throat - dominated

Weight Training 4/5
12/1 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/4 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/8 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/11 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/14 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press



Current
Weight - 239 (last week - 243)
Distance capability - 6.2 miles (11/29/2011)

10K time - 1:02:50 (11/29/2011)
5K time -30:10 (10/12/2011)


Year-To-Date Mileage (Jan 1 - Dec 1 2011)
Run - 225.6 miles
Bike - 279.8 miles
Swim - 19.3 miles


PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training

5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon