Training Log Archive: YouRNotHereIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Core 18:00 [3]
Morning abdominal workout, stretching and push-ups.
Cardio 32:30 [4]
PreCor 556 elliptical at the gym. Hill program.
Thursday Feb 28, 2008 #
Swimming 27:00 [3] 1.15 km (23:29 / km)
Swimming at lunch. Just keep on swimming, keep on swimming - like Nemo!
Cardio 20:00 [4]
After the refreshing swim it was time to hop on the "nowhere bike" and pedal for 20 minutes. I did Speed/Strength Program starting on level 11. That was too easy so went up to level 12 and finally to level 13. Usually I have done this program on level 12 so maybe I'm finally seeing some fitness improvement. I'm finding at my age it takes a long time to improve.
Weights 35:00 [4]
Short but intensive upper body workout.
Wednesday Feb 27, 2008 #
Cardio 1:00:00 [5]
Studio cycling AKA "studio sweating". Tough work-out.
Tuesday Feb 26, 2008 #
Core 18:00 [3]
Morning abdominal workout and stretching. Also, a bunch of push-ups.
Swimming 26:35 [3] 1.1 km (24:10 / km)
44 lengths at the pool.
Monday Feb 25, 2008 #
Cycling 38:00 [3] 7.0 mi (5:26 / mi)
Bike to work. Weather forecast is for 50 and sunny so had to ride.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Bike home from work. It was so nice to be able to ride home in the light again. Lots if people out on the trails this evening. I even saw two other cyclists. It seems there should be a lot more cyclists.
Weights 55:00 [3]
Total body weight training.
Sunday Feb 24, 2008 #
Orienteering race 1:41:44 [5] 4.5 km (22:36 / km) +155m 19:17 / km
Ran the Brown course at QOC Prince William meet. Today was a great day to be in the woods and I took full advantage of it as I wandered around trying to find control 4. Had problems with a couple of others, also. The legs were very long. Very good map that was probably recently updated for the Nationals that were run in last November. Looking forward to the next meet.
Saturday Feb 23, 2008 #
Weights 45:00 [4]
HIgh intensity legs and back training.
Friday Feb 22, 2008 #
Swimming 24:15 [3] 1.0 km (24:15 / km)
40 lengths during lunch break. I don't really take lunch, just go work out then eat some fruit and Clif Bars at my desk afterwards.
Cardio 20:00 [5]
Cybex bike interval training program resistance level 10. This is the program that maintains the same resistance thru-out, but makes you increase the cadence at each interval, starting at 75 then building to 100, then back down to 75. The hardest interval for me is after the 45 seconds of 100 cadence, you have to maintain 97 for another 15 seconds. That hurts!
Thursday Feb 21, 2008 #
Weights 55:00 [3]
Upper body weight training.
Wednesday Feb 20, 2008 #
Cardio 35:00 [3]
PreCore 556 elliptical at the gym during lunch.
Tuesday Feb 19, 2008 #
Cycling 32:00 [3] 7.0 mi (4:34 / mi)
Finally back on the bike to pedal to work. It was a brisk morning, but felt great to be out again.
Swimming 24:10 [3] 1.0 km (24:10 / km)
40 lengths at the pool.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Cold and windy ride home. I really underestimated the "coldness".
Weights 35:00 [3]
After biking home from work, I was all warmed up for a quick legs and back workout. Also, did some extra crunches since I missed my ab workout this morning.
Monday Feb 18, 2008 #
Weights 55:00 [4]
High intensity upper body weight training.
Sunday Feb 17, 2008 #
Cycling 1:05:00 [3] 18.0 mi (3:37 / mi)
Road ride. Temp was mid 40s and no wind. Actually very nice conditions. Great ride.
Saturday Feb 16, 2008 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
Run in the neighborhood.
Friday Feb 15, 2008 #
Core 18:00 [3]
Morning abs and stretching.
Thursday Feb 14, 2008 #
Core 18:00 [3]
Back to the morning abs and stretching after two days off.
Weights 55:00 [3]
Total body weight training.
Wednesday Feb 13, 2008 #
Cardio 1:00:00 [5]
Studio cycling. Weather has really been nasty the last day. We had an ice storm which caused very slick sidewalks and steps. Busy roads were fine but back roads very slippery. I can't imagine trying to ride a bike in this!
Tuesday Feb 12, 2008 #
Swimming 22:20 [3] 0.9 km (24:49 / km)
36 lengths at the pool today.
Weights 35:00 [3]
Legs and back weight training.
Monday Feb 11, 2008 #
Core 18:00 [3]
Morning abs and stretching.
Cardio 35:00 [4]
Precor 556 elliptical machine. Hill program. It's still too cold and windy to ride bike to work. I'm afraid if I do that cold will come back again.
Weights 50:00 [3]
Upper body weight training.
Sunday Feb 10, 2008 #
Cardio 40:00 [4]
Two different programs on bike at gym. Reistance interval training program and then a sprint interval program.
Friday Feb 8, 2008 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Cardio 35:00 [4]
Precor 556 trainer. Cross-county program level 6.
Thursday Feb 7, 2008 #
Core 18:00 [3]
Morning abs and stretching.
Weights 55:00 [4]
Upper body weight training.
Wednesday Feb 6, 2008 #
Cardio 1:00:00 [5]
Studio cycling. Have not done this for at least 3 years. It's a great workout. I call it Studio Sweating because I'm drenched when I finish. Will try to do this on Wednesdays at noon for rest of winter.
Tuesday Feb 5, 2008 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Weights 45:00 [3]
Legs and back workout.
Monday Feb 4, 2008 #
Core 18:00 [3]
Morning abs and stretching. Not too sore today considering the 2 hour run in the woods yesterday.
Cardio 35:00 [4]
Precor 556 Hill program. Ok, now I'm feeling the run from yesterday. Sore right hamstring.
Weights 50:00 [4]
Very intense upper body weight training.
Sunday Feb 3, 2008 #
Orienteering race 2:03:36 [5] *** 6.1 km (20:16 / km)
Ran the Green course at QOC Greenbelt event. Big problems with control # 2 again. Took me 20 minutes when it should have been about 6 minutes. I had problems with control 2 at last event. I need to figure out how to get to the second control better! Had a few other major errors but ended up correcting myself and getting back on track. I had a few good legs where I placed in top 6 on splits. I was able to pass a lot of runners on the run-in after final control which felt good. Was out of shape from being sick lately and not maintaining a running program. It was a fun event with great weather for Feb 3 (sunny and mid 50s). No event scheduled for 4 weeks now. It's at Bowie which I ran last year and did not enjoy. The place is just covered with downed trees, slash and trash. Not a fun place to run.
Saturday Feb 2, 2008 #
Cycling 1:05:00 [3] 16.0 mi (4:04 / mi)
Easy ride around Columbia. Need to take it easy on this first ride in three weeks. It was colder then I thought it would be with a cold breeze and I was a bit underdressed. I stopped and got a free newspaper and stuck it under my shirt, which helped a lot.
Friday Feb 1, 2008 #
Core 18:00 [3]
Morning abdominal workout and stretching.