Thursday

Breakfast:
1/2 cup Whole Grain Oatmeal - 140/2.5
1/4 cup raisins - 130/0
10 almonds - 70/6
black coffee

Total Breakfast: 340cal / 7.5g fat

Mid Day Snack:
1 banana - 60/0

Lunch:
1/2 cup chicken breast - 115/23
whole wheat bun - 110/1.5
mustard-NA
raw onion-4/0

couscous - 110/1.25
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total: 479cal / 35g fat

yogurt 60/0
sample of tomorrow's breakfast 40/0

Dinner:
1/2 cup chicken - 115/23
salad mix - 150/9
bbq pulled pork - 250/20
whole wheat bun - 110/1.5

Total Dinner: 625/44.5
Day Total: 1604cal /86g fat

Wednesday

Breakfast:
black coffee - 0/0
1/2 cup of Whole Grain Oats - 140/2.5
1/4 cup of raisins - 130/0
1 banana - 105/.4
1 yogurt - 60/0
FOP(Fish Oil Pill)

Total: 435cal / 3g fat

Lunch:
2 spicy black bean burgers - 240/8
2 whole grain bun - 220/3
chopped onion - 4/0
cilantro salsa - 5/0

Total: 470cal / 11g fat

Snack:
20 almonds - 140/12

Pre dinner Drink:
1 gin and tonic - 150/0

Dinner:
6oz salmon - 300/14
mustard - 10/0
breadcrumbs - 10/0
couscous - 220/2.5
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total - 675 cal / 25.5g

Post Dinner Drink:
4oz red wine - 84/0

Dessert
cup of blueberries - 40/0
yogurt - 60/0

DAY TOTAL: 2080 cal / 51.5g

Tuesday

3x
5 pull ups
10 push ups
20 crunches
10 leg lifts

3 x 15 seated row
3 x 8 curls

400 swim
4 x 100 reverse IM drill on 2:00

2 x 25 sprint on :20
1 x 50 free on 1:00
2 x 25 sprint on :25
1 x 50 free on 1:00
2 x 25 sprint on :30
1 x 50 free on 1:00
2 x 25 sprint on :35
1 x 50 free on 1:00
2 x 25 sprint on :40
1 x 50 free on 1:00

Thursday Night

I rode the Moots to coach at South tonight and after coaching stayed to lift with Doug.

2 rounds:

5 pull ups
10 push ups
20 crunches
20 leg lifts

2 x 10 curls
2 x 10 seated rows

Then had swim practice:

400 swim
300 drill
200 kick

12 x 75 on 1:20

1. fly drill
2. free drill
3. back drill
4. free drill
5. breast drill
6. free drill
7. fly drill
8. free drill
9. back drill
10. free drill
11. breast drill
12. free drill

5 rounds of:

4 x 25 on :30 sprint
2 x 50 on 1:00 easy
1:00 rest

(I only did 2 rounds)

Then I rode home and it was a lot colder on the way home, about 16 degrees

Good night all in all but being at LT from 5:30 to 9:00 is a bit much.

Death by Rowing = 500m sprint

I ditched swim practice and rowed a 300m warm up and did a 500m row for time instead. Absolutely painful, I have to go lay down........

Here is my breakdown:

meter - time - watt - s/m
500m - 1:34.2 - 419 - 37

Splits:
meter - time - watt - s/m
100m - :18.1 - 472w - 40
200m - :18.3 - 457w - 36
300m - :19.1 - 402w - 35
400m - :19.2 - 396w - 38
500m - :19.6 - 372w - 37

Here is the World Record as of about 1 month ago:
http://www.row2k.com/video/view.cfm?vid=6139

Pizza Night

3 x 10 push ups
3 x 20 crunches with legs up

Swim Practice:
200 Free

6 x 50 kick on 1:10
6 x 50 drill on 1:00
6 x 50 swim on :50

25 on :30
50 on 1:00
75 on 1:30
100 on 2:00
200 on 3:00
400 on 6:00
200 on 3:00
100 on 2:00
75 on 1:30
50 on 1:00
25 on :30

4 x 75 IM order on 1:30

200 cool down

Waterfall Glen

Bloomie(and Guiness) and I got about 1.5 hours of hiking/snowshoing at WaterFall Glen this morning. We started near the campground parking lot and hiked to the main waterfall and then traveled downstream along the river on some game trails, pretty much just following Guiness's nose. We crossed on the metal bridge and hiked back upstream crossing the frozen river a few times.

Inauguration Day

Katy and I got out and did about a hour of hiking and snowshoeing early this am. The snow in Bemis was about 6" deep of nice powder.

We traveled along Salt Creek following a few game trails and ran across 4 deer. We also saw some nice evidence of beaver activity(pic).

We were using Sherpa Yatra Trainers which are designed for trail running in the winter. Unfortunately the Company has gone out of business, but were very well respected in the snowshoeing community. We don't use them often enough, but I am sure glad we have them for days like today.

I also got 20 minutes on the bike trainer this afternoon.

Swim Practice:

400 swim
200 reverse IM

8x50 0n 1:00
25 free / 25 back

12 x 100 free on 2:00
odds are k/d
evens are d/s

4 x 4 x 25 sprint cycles on :30

200 swim

Monday

2000m row

middle 1000m:
20 sec - 300 watts
40 sec - 150 watts

3 x 10 Pushups
3 x 20 crunches with legs up

20 minutes on bike trainer

Friday and feeling better

Antibiotics must be working, cause I am starting to feel like myself again.
Its about freaking time!

2000m row
2 x 20 crunches
2 x 10 leg lifts

2000m row
3x10 push ups

2000m row
2 x 20 crunches
2 x 10 leg lifts

20 minutes on bike trainer

Back in the water

300 swim
400 pull
300 swim

5 x 200 broken RI'20 (1,3,5 free / 2,4 back)
50kick/100pull/50kick

10x50 on :50

200 cool down

I ran out of donuts...........

Well, I had to walk away from the challenge. It was too much on my body.

Oh yeah, and the donuts have all been consumed........

Happy Holidays!

Donut Fight?

10,000m in 47:57.9 (2:23.9/500m)

It was harder today. My body is tired and I need to rest. At about 5000m my back was hurting which doesn't normally happen until about 8000m. I got through it but it wasn't fun.

As I was hurting with 5000m to go, I kept thinking about the fact that when I reach 100,000m I will only raise $2.00! for the charity of my choice. What can Conservation International really do with $2.00? But rowing was better than eating my way through a box of donuts Jessica brought over. Thanks Jess! I burned 550 calories today rowing instead of eating 300-600 calories in donuts. The box is amazingly still unopened.......................

making the push

1000m
1:00 break
5000m
2:00 break
3500m
2:00 break
3500m

13,000m total all nice and easy

Getting High on Saturday Morning

10,000m row 43:59.0 (2:11.9/500m)

4:00+ minute improvement!

with about 600m left to row I actually said out loud, "break 44:00, just hang on" and then a few meters later my entire body started tingling. Rowing High!

If I can break 100,000 meters by midnight xmas eve, my meters will raise money for the Holiday Challenge. Its going to be rough!

Thursday

10,000m row in 48:12.6 (2:24.6/500m)

an improvement of about 1:30 since the last 10,000m row I did!

Tuesday Night Row

10:00 warm up

6 x 350m(2:10/500m) RI '20

2:00 break w/ stretching

6 x 350m(2:10/500m) RI'20

5:00 cool down

Blizzard Ride

I commuted to LTHS South tonight to go coach via the Moots and Schwalbe Marathon Winter tires. It was about 5 miles total but felt like 15.

It was a constant fishtail that was relatively under control......I never crashed, but felt extremely squirrely when I got stuck in ruts in the road. Riding on fresh snow with a layer of ice underneath was totally fine in areas that were not plowed.

I did have a few mechanical problems to note. My rear derailer actually froze and I couldn't shift. I'm not sure if it was the actual derailer or if it was that the cable froze inside the housing. The other problem I had was with my braking. When I could brake, the spikes in my tires would drag and actually had great traction. The problem was that the rims were getting ice on they making my braking pretty poor at times. Disc brakes would have been nice!


I actually passed 2 cars because they were going so slow! They had some interesting looks on their faces for sure.

Great quick adventure!

A Return

10,000m row 49:46.3

Could be a great day in Chicago

Today, a group of surfer's are meeting with the Chicago Park District to attempt to lift the ban on surfing in Chicago. While conditions here may not be as great as coastal regions, it would certainly give me a reason to get excited!

http://www.suntimes.com/lifestyles/1319220,CST-NWS-surf08.article