Monday, January 11, 2010

Week Five, Day One: 30 Minutes Trainer - Week 4 Recap

Here are my training log totals for Week 4:

Planned Training:
Swim - 1 hour 40 minutes
Bike - 3 hours 15 minutes
Run -  2 hours 25 minutes
Planned Totals  -  7 hours 20 minutes

Actual Training:
Swim - 1 hour 20 minutes (2500 Meters)
Bike - 5 hours 15 minutes (53.50 Miles)
Run -  3 hours 8 minutes (20.86 Miles)
Actual Totals  -  9 hours 43 minutes (74.36 Miles & 2500 M)

As you can see I had a very good training week.  It helped having the extra mileage from the 1/2 Mary yesterday. 

I am feeling good about my decision to not push it to hard in the race yesterday.  My legs were feeling a little sore this morning when I woke up but after a coffee and 15 minutes with the Foam Roller all was good again in my own universe.  What is a Foam Roller you ask?

The Foam Roller is a device straight from hell!  It hurts to use and I mean it hurts bad.  But as soon as you are finished you stand up and your legs feel just awesome.  I don't use the foam roller that often but really need to do it more. Because of the foam roller I was able to get a strong trainer workout in this evening.

As for the trainer I did 38 minutes and according to the wireless Schwinn computer placed on the rear wheel of my Quintana Roo that was 11.40 miles.  Not sure how accurate this is since it doesn't give you an accurate readout since wind and tension is not included.  But it does count the number of times the wheel rotated so it at least gives me a baseline.  Today was supposed t be a swim day but I really wanted to loosen up and the bike always helps.  I am not going to miss a day of training so I just swapped today with Thursday's scheduled bike and put the swim there.  Easy enough!

Tomorrow is another double workout day.  AM will be 1 hour on the trainer, again - just me, my bike and Fox News.   PM will be 30 minutes of laps at the pool after work.

Thanks for Reading,



  1. great volume this past week, congrats! sounds like you got a great intro to the foam roller :) it gets easier, trust me! Its a good thing! happy training!

  2. Nice vid about the foam rollers. I've seen them in action (the rollers, that is) and they look challenging. I've seen them used on the floor, against the wall doing squats, and (ready for this, Boomer?) "Flying Squirrels"! I'll have to find that video!

  3. Thanks Libby, This was only my 2nd time using the foam roller, I now hate it and love it!

    Steve - I thought you were talking about the two girls doing the demo! haha ... Literally their were 50 vids on Foam Rollers. I chose this one because of the two hotties!

    Can't wait to see the "flying squirrels"

  4. ...I looked, I think the guy took down the move about "flying squirrels.

    Essentially its this: Put two foam rollers on the floor parallel with each other. Lie between them, putting left hand and left foot on one roller, right hand an right foot on the other. Then, move rollers outwards as if you're doing a chest fly, spreading feet as well. It looked like a killer strength move.

  5. You actual training vs your proposed schedule is super. Great job! Your putting in some big hours in a week's time.

    I have one of those foam rollers. I was impressed with it the first time I used it. The foam ain't soft! However, it does wonders!