September 29, 2007

Weight: 161.8
% Fat 5.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 (sore left knee - plantaris muscle... Some today then yesterday )
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min), Ride - 20 mile loop
Afternoon: 
Evening:  Sit ups

September 28, 2007

Weight: 159.0
% Fat 6.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 (sore left knee - plantaris muscle... Better today then yesterday )
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups

September 27, 2007

Weight: 165.8
% Fat 5.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 (sore left knee - plantaris muscle... Better today then yesterday )
Depressed - Major -  emptiness, lonely )


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups

September 26, 2007

Weight: 160.4
% Fat 5.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 8 (sore left knee - plantaris muscle... Worst, popped at pool yesterdat )
Depressed - Major -  emptiness, lonely (Wednesday :-) )


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups

September 25, 2007

Weight: 162.6
% Fat 5.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 (sore left knee - plantaris muscle... getting better )
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups 

September 24, 2007

Weight: 161.0
% Fat 4.1

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6 (sore left knee - plantaris muscle... getting better )
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups 

September 23, 2007

Weight: 162.0
% Fat:4.3

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7 (sore left knee - plantaris muscle... )
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups 

September 22, 2007

Weight: 162.0
% Fat: 4.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7 (sore left knee - plantaris muscle... Left Calf)
Depressed - Major - emptiness, lonely


Workout Plan:

Morning: Swim (45-60 min)
Afternoon: Ride or Spin (no Standing)
Evening: Sit ups

September 21, 2007

Weight: 164.4
% Fat: 3.3

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 8 (sore left knee - plantaris muscle)
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride or Spin (no Standing)
Evening:  Sit ups 

September 20, 2007

Weight: 164.6
% Fat: 2.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 8 (sore left knee - plantaris muscle)
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride (no Standing)
Evening:  Sit ups 

September 19, 2007

Weight: 163.8
% Fat: 2.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 8 (sore left knee - plantaris muscle)
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Swim (45-60 min)
Afternoon:  Ride (no Standing)
Evening:  Sit ups 

September 18, 2007

Weight: 164.2
% Fat: 1.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 8 (sore left knee)
Depressed - Major -  emptiness, lonely


Workout Plan:

Morning:   Spin
Afternoon:  Ride for Dave (easy)
Evening:  Sit ups 

September 16, 2007

Weight: 163.8
% Fat: 3.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 7 (sore left knee)
Depressed - Major - uptick, emptiness, lonely


Workout Plan:

Morning:   Run:  Umstead 2.5 hours, Bike Ride 60 miles (w/ Lance)
Afternoon: 
Evening:  Sit ups 

September 15, 2007

Weight: 160.8
% Fat: 2.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 7 (sore left knee))
Depressed - Major - uptick, emptiness, lonely


Workout Plan:

Morning:   Run:  Lake Lynn (6 miles) Bike Ride (85-100 miles)
Afternoon: 
Evening:  Sit ups 

September 14, 2007

Weight: 160.5
% Fat: 2.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 7 (sore left knee))
Depressed - Major - uptick, emptiness, lonely


Workout Plan:

Morning: Run: Graylyn, Water Fountain, Trail
Afternoon: Bike Ride
Evening: Sit ups

September 13, 2007

Weight: 161.1
% Fat: 4.1

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7 (tight hamstrings)
Depressed - Major - flat, emptiness, lonely, end of the road?


Workout Plan:

Morning:   Run:  Umstead Turkey Creek Loop
Afternoon:  Bike Ride
Evening:  Sit ups 

September 12, 2007

Weight: 159.3
% Fat: 3.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7 (tight hamstrings)
Depressed - Major - flat, emptiness, lonely


Workout Plan:

Morning:   Run:  Umstead (Graylyn, Water Fountain, Trail)
Afternoon:  Bike Ride
Evening:  Sit ups 

September 11, 2007

Weight: 163.0
% Fat: 2.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7
Depressed - Major - flat, emptiness, lonely


Workout Plan:

Morning:   Tempo Run Day:  Lake Lynn
Afternoon:  Bike Ride
Evening:  Sit ups 

September 10, 2007

Weight: 165.0
% Fat: 3.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 7
Depressed - Major - flat, emptiness, lonely


Workout Plan:

Morning:   Umstead:  Graylyn, Water Fountain, Road
Afternoon:  Bike Ride
Evening:  Sit ups 

September 9, 2007

Weight: 162.4
% Fat: 3.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6
Depressed - Major - flat, emptiness, lonely
Over trained?



Workout Plan:

Morning:   2 hour run Umstead, 40-50 mile bike ride
Afternoon: 
Evening:  Sit ups 

September 7, 2007

Weight: 162.0
% Fat: 4.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 5
Depressed - Major - flat, emptiness, lonely
Over trained?



Workout Plan:

Morning:  
Afternoon: 
Evening:  Run - Blue Ridge Relay

September 6, 2007

Weight: 159.4
% Fat: 3.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 5
Depressed - Major - flat, emptiness, lonely
Over trained?
Resting a bit for Blue Ridge Relay tomorrow


Workout Plan:

Morning:   Run Umstead- water fountain, trail
Afternoon:  Bike Ride North Raleigh Route
Evening:  Sit ups

September 5, 2007

Weight: 160.2
% Fat: 3.2

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 5
Depressed - Major - uptick, emptiness, lonely
Over trained?


Workout Plan:

Morning:   Run Umstead- water fountain, trail
Afternoon:  Bike Ride North Raleigh Route
Evening:  Sit ups

September 4, 2007

Weight: 162.2
% Fat: 2.5

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 5
Depressed - Major - steady, emptiness, lonely
Over trained?


Workout Plan:

Morning:   Run 8 mile Tempo
Afternoon:  Bike Ride North Raleigh Route
Evening:  Sit ups

September 3, 2007

Weight: 164.8
% Fat: 3.0

On a scale of 1-10 (1=great, 10=awful)
Sleep: 5
Soreness: 5
Depressed - Major - steady, emptiness, lonely
Over trained?
Labor Day

Workout Plan:

Morning:   Run Umstead, Water Fountain, Trail
Afternoon:  Bike Ride 75-80 miles
Evening:  Sit ups

September 2, 2007

Weight: 165.2
% Fat: 2.8

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6
Depressed - Major - steady, emptiness, lonely
Over trained?



Workout Plan:

Morning:   Run 2 hours, Umstead
Afternoon:  Bike Ride 50 miles
Evening:  Sit ups

September 1, 2007

Weight: 156.8
% Fat: 4.4

On a scale of 1-10 (1=great, 10=awful)
Sleep: 6
Soreness: 6
Depressed - Major - down again, emptiness, lonely
Over trained?



Workout Plan:

Morning:   Run Lake Long - 6 miles
Afternoon:  Bike Ride 80-100 miles
Evening:  Sit ups