Training Log Archive: YouRNotHereIn the 30 days ending Nov 30, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday Nov 30, 2006 #
Core 18:00 [3]
Morning abs with ankle weights and stretching.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. Another nice day - the warmest so far this week. Could of worn shorts.
Cycling 40:00 [3] 7.0 mi (5:43 / mi)
Bike home. Still warm out. Tomorrow supposed to be rainy and windy.
Weights 50:00 [4]
Upper body workout: Dumbbell Bench Press 12/10/8/6/5 50/55/60/65/70, Preacher Curls 10/10/8 45/45/55, Tricep Pull-Down 10/10/8 90/90/100, Flys 12/10/8 35/40/45, Crossovers 10/10/8 60/60/70, Seated Military Press 10/8/6 65/85/95 Pull Ups 6/5 Dips 10/12 Incline Bench Press 6/6 45/50. By the end of this I'm really tired so the weights and reps start going down.
Wednesday Nov 29, 2006 #
Core 18:00 [3]
Morning abs and stretching. This was "day 4" of the 5-day routine and it is the hardest one. I'm using ankle weights now so it's even harder.
Cycling 28:00 [4] 7.2 mi (3:53 / mi)
Bike to work. It was foggy, so I made sure to use my tail light and headlight. I see lots of car drivers don't bother with that.
Cycling 37:00 [4] 7.0 mi (5:17 / mi)
Bike home from work.
Yoga 45:00 [2]
Yoga with wife. Have not done yoga for a few weeks. Still great for flexibility and relaxation.
Tuesday Nov 28, 2006 #
Core 18:00 [3]
Morning core exercises for abs followed by stretching routine. Using 2.5 lb ankle weights for the ab workout now. Also, doing some yoga stretches.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bicycle to work. Cold mornings and mild afternoons. The weather has been great for riding so far this week.
Cycling 38:00 [4] 7.0 mi (5:26 / mi)
Bike home from work. I love having the trails to myself at night. I guess everybody is afraid of the dark!
Weights 50:00 [4]
Very intense legs & back workout. I was really sweating during this one. Squats 10/10/8/8/8 135/155/185/205/185 Clean 6/6/6 95/95/95 Lunges 8/8/8 135/145/155 Deadlift 10/8/8 135/155/165 One Leg Hamstring Curl 10/8/6 50/55/60
Monday Nov 27, 2006 #
Core 12:00 [3]
Got a late start so just the abdominal workout this morning.
Cycling 30:00 [3] 7.2 mi (4:10 / mi)
Bike to work. Should be having good weather all week. I need to keep riding because I gained a few pounds over the last few weeks.
Cycling 38:00 [3] 7.0 mi (5:26 / mi)
Bike home from work.
Weights 55:00 [4]
Weight Training. (Exercise Reps [Weight]) Dumbell Bench Press 12/10/8/6/5 45/55/60/65/70 Bench Press 6/8 135/115 One Arm Row 10/8/8 40/40/40 Medicine Ball Push Ups 16/12/8 Flys 10/10/10 35/40/35 Seated Military Press 8/8/6 65/85/95 Incline Bench Press 6/10 45/40 Pull Ups 5/4 Dips 8/12. Had a recovery drink after riding home and before the workout, so had a lot more energy today.
Sunday Nov 26, 2006 #
Cycling 1:53:00 [4] 34.3 mi (3:18 / mi)
Another great day for cycling. Did a longer road ride today - out Frederick road and back on Carrs Mill and Tridelphia. Saw a lot of other cyclists taking advantage of the beautiful November day.
Saturday Nov 25, 2006 #
Cycling 1:30:00 [3] 26.0 mi (3:28 / mi)
Road ride. Very nice weather - sunny and about 50F. I was a little overdressed, so had to peel off some layers after getting warmed up. I guess I was being overly cautious after the cold ride on Wednesday. I felt pretty good. Took it easy the first 10 miles then tried to pick it up and keep the average above 17. Not too bad for a solo ride in November.
Friday Nov 24, 2006 #
Weights 1:00:00 [4]
Upper body workout at the gym.
Thursday Nov 23, 2006 #
Note
(rest day)
Thanksgiving Day. No workout. Spent day with family.
Wednesday Nov 22, 2006 #
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. It's mid day and I just heard it's raining now. I was expecting partly sunny and high of 51F according to Washington Post. Now it 39F and raining. It's going to be a cold, wet ride home!
Cycling 43:00 [4] 7.0 mi (6:09 / mi)
Cycle home. This was just about the toughest 7 miles I've ever had to ride. It was about 36 F, raining and windy. I was not prepared for rain. By the time I got home I was so frozen I had to have my son open the door for me because I could not hold onto the house key!
Tuesday Nov 21, 2006 #
Core 18:00 [3]
Daily abdominal and stretching routine. I have added ankle weights to the ab workout to make it a little tougher.
Cycling 27:00 [4] 7.2 mi (3:45 / mi)
Bike to work. Another brisk morning - temp was 32 F when I left.
Cycling 38:00 [3] 7.0 mi (5:26 / mi)
Pedal home from work. The rides seem longer when it's cold! I have been riding the roads going in to save some time and riding trails coming home to avoid cars at night.
Weights 50:00 [4]
Today is legs day at the gym. Here's the routine: Squats 10/8/8/8 135/155/185/185, Lunges 8/8/8 135/145/155 Dead Lift 10/8/8 135/145/155 Power Clean 6/4 95/105. Then some medicine ball push-ups to round out the evening. I was really tired with no energy because did not eat much today, cycled home and then did not eat anything before heading out to the gym. My son did 4 reps of power clean at 115 - I failed on first rep. I told him he would get ahead of me eventually. I'm just getting back into the legs routine so should improve quickly.
Monday Nov 20, 2006 #
Core 18:00 [2]
Morning abs and stretching workout.
Cycling 26:00 [4] 7.2 mi (3:37 / mi)
Back on the bike to commute to work. I'm hoping I can get three days of riding in this week before Thanksgiving break. Temperature was 37 F as I took off this morning.
Cycling 38:00 [3] 7.0 mi (5:26 / mi)
Ride home from work. It felt colder than I thought it would be. I check temperature when I got home and it was about 45 F. Guess I need to start breaking out the real winter clothes now.
Weights 1:10:00 [4]
Had a very intense upper body workout of over an hour. Did dumbbell bench press, tricep curls, bicep curls (hammer curls, concentration curls & curl bar), seated military press, rows, incline bench press.
Sunday Nov 19, 2006 #
Hiking 50:00 [2] 1.6 mi (31:15 / mi)
A very short hike from Skyland to Miller's Head lookout point before breakfast, then drove home.
Saturday Nov 18, 2006 #
Hiking 2:00:00 [2] 3.0 mi (40:00 / mi)
One last weekend of hiking at Shenandoah National Park. Did the Stoney Man trail, then Little Stoney Man Cliffs and back to Skyland.
Thursday Nov 16, 2006 #
Core 18:00 [3]
Morning abs and stretching
Weights 1:00:00 [3]
Upper body workout. My son and I are trying to get to the gym 4 times a week starting this week. We're going on a weekend trip to Shenandoah this weekend, so will miss tomorrow's workout.
Wednesday Nov 15, 2006 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Tuesday Nov 14, 2006 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. It's a great November day.
Cycling 35:00 [4] 7.0 mi (5:00 / mi)
Pedal home from work. I'm feeling pretty good - probably because I have not done much training lately. I'm all rested up.
Weights 50:00 [3]
Weight training. This was a legs workout.
Monday Nov 13, 2006 #
Weights 1:00:00 [3]
Weight training. I'm really getting behind on training log entries. Mostly because of work.
Friday Nov 10, 2006 #
Core 18:00 [3]
Abs and stretching workout.
Thursday Nov 9, 2006 #
Core 18:00 [3]
Hit the deck for the morning abdominal workout and stretching.
Cycling 31:00 [3]
Back on the bike to commute to work. It's a beautiful day weatherwise. Sunny and low 70s. Is this November?
Cycling 38:00 [3]
Bike home from work.
Wednesday Nov 8, 2006 #
Core 18:00 [3]
Abs and stretching. Looking to get back on the bike tomorrow.
Weights 1:00:00 [3]
Very good weight lifting session.
Tuesday Nov 7, 2006 #
Core 18:00 [3]
Back to the core abs and stretch in the AM.
Sunday Nov 5, 2006 #
Running 54:00 [4] 6.0 mi (9:00 / mi)
This is longest run I have taken in a long time. I need to change up the program a little. Taking a few days off from biking because very busy at work and need to get in early and stay late. I'm just getting my workouts in where I can for the last few days.
Saturday Nov 4, 2006 #
Weights 1:00:00 [3]
Weight training
Thursday Nov 2, 2006 #
Core 18:00 [3]
Bunches of crunches. Then stretching. Taking the day off from cycling today.
Wednesday Nov 1, 2006 #
Core 18:00 [3]
You know what this is!!
Cycling 27:00 [4] 7.2 mi (3:45 / mi)
Cycle to work. It's like a warm Spring day except the leaves are orange instead of green.
Cycling 39:00 [3] 7.0 mi (5:34 / mi)
Bike home on the dark trails of Columbia.