Training Log Archive: MikeN

Nice trail run through the woods around Round pond. Slow and uphill at the beginning, then I was a little bit more warmed up and increased my pace some. I almost rolled my ankle somewhere out there, but I know I did something to my left quad muscle. It's definitely hurtin right now, but hoopefully it'll be gone in the morn'.

20 minute bike at level 14.
I made it 7.04 miles.. not bad i suppose. I kept it around 90-95 RPM

Good weight workout, the low down...
bench- 155 lb 6x4
lat pulldown- 140/120 lb 6x2
bicep curl- 57.5 lb 6x3
tri pulldown- 50 lb 9x3
back row- 120 lb 9x3
abs- 50 situps
50 crunches
50 of each oblique

Orange Course for the A meet up here at WP. ALOT of climb (doing the course backwards) so I just took it slow, chose some route choices that were more difficult so I could get some worthwhile practice today

Quick 10 minute abs, nothing special
crunches
obliques
flutter kicks
leg raises
raised toe reach (something like that)

Bench Press 155 lbs 8 reps x 3 sets
Tri Pulldown 50 lbs 10 reps x 3 sets
shoulder sets 10 lbs 10 reps x 3 sets
back flies 10 lbs x 3 sets
2 min situps (90)

RUAGH. A long course. M20 isnt quite as long as blue, but it still sucked. Definitely was hurting after the course, but it was a good feeling of accomplishment afterwards. It wasn't a hudson highlander but it sure felt like one at the end.