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Training Log Archive: YouRNotHere

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Cycling8 8:46:00 122.0(4:19) 196.34(2:41)
  Weights9 8:40:00
  Running9 7:37:35 46.25(9:54) 74.43(6:09)
  Core12 3:30:00
  Total26 28:33:35 168.25 270.77

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Thursday Nov 29, 2007 #

Weights 1:10:00 [3]

Long total body weight training tonight.

Wednesday Nov 28, 2007 #

Core 18:00 [3]

Morning abdominal workout followed by stretching.

Tuesday Nov 27, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 1:05:00 [3] 15.0 mi (4:20 / mi)

Bike back and forth to work. It was windy this morning but it was a tail-wind most of the way. Made great time. Very nice ride home. Wind stopped at sundown.

Monday Nov 26, 2007 #

Weights 1:00:00 [3]

Total body weight training.

Sunday Nov 25, 2007 #

Running 1:03:00 [3] 6.25 mi (10:05 / mi)

Long morning run around Wilde Lake. We shortened this from the planned 85 minute run because we had a day trip planned to New Castle, Delaware. Had a nice time visiting this town that has maintained its colonial setting.

Saturday Nov 24, 2007 #

Running 26:00 [5] 2.75 mi (9:27 / mi)

Interval running on this cold morning. Two minute warm-up run followed by 16 intervals of 30 second sprint/1 minute walk.

Friday Nov 23, 2007 #

Note
(rest day)

This ended up being another rest day. Parents on their way home. Did some lawn work and got all the leaves raked up and bagged. Charo and Andrew helped out.

Thursday Nov 22, 2007 #

Note
(rest day)

Thanksgiving Day. Very relaxing day with my family. My parents in town visiting from Ohio. Dinner was the best ever.

Wednesday Nov 21, 2007 #

Cycling 30:00 [3] 7.0 mi (4:17 / mi)

Bike to work. It's going to be a nice warm day. Much better than last year when I ride home the day before Thanksgiving it was a very cold and wet ride.

Cycling 40:00 [3] 9.0 mi (4:27 / mi)

Bike home from work. Very nice ride. Took the long way around Lake Elkhorn with finish uphill thru the park.

Weights 1:00:00 [3]

Total body weight training.

Tuesday Nov 20, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 30:00 [3] 7.0 mi (4:17 / mi)

Bike to work. It's a misty morning. Forecast is for warm-up this afternoon so should be a great ride home later.

Cycling 35:00 [3] 8.0 mi (4:22 / mi)

Bike home. Great ride with nice temperature.

Monday Nov 19, 2007 #

Core 18:00 [4]

Crunch, crunch, crunch! Morning abdominal workout and stretching.

Weights 1:00:00 [3]

Total body weight training.

Sunday Nov 18, 2007 #

Running 1:20:00 [3] 8.5 mi (9:25 / mi)

Long run around Columbia with Andrew.

Saturday Nov 17, 2007 #

Running 26:00 [5] 2.75 mi (9:27 / mi)

Interval training. Two minute warm-up run then 16 intervals of 30 second sprint/1 minute walk.

Friday Nov 16, 2007 #

Cycling 30:00 [3] 7.0 mi (4:17 / mi)

Bike to work. It's a chilly morning.

Cycling 28:00 [3] 8.0 mi (3:30 / mi)

Bike home from work.

Thursday Nov 15, 2007 #

Weights 1:00:00 [3]

Total body weight training.

Wednesday Nov 14, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 1:15:00 [3] 15.0 mi (5:00 / mi)

Bike to and from work. Very nice weather for riding today. Will be rainy starting tomorrow.

Tuesday Nov 13, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Monday Nov 12, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching.

Weights 50:00 [3]

Total body weight training.

Sunday Nov 11, 2007 #

Running 1:10:00 [3] 7.0 mi (10:00 / mi)

Long run this morning. Nice sunny but cool day.

Saturday Nov 10, 2007 #

Running 31:00 [5] 2.75 mi (11:16 / mi)

Intervals. Five minute warm-up walk, 2 minute run then 16 intervals of 30 second sprint/1 minute walk.

Friday Nov 9, 2007 #

Core 18:00 [3]

Abdominal workout and stretching.

Did not have time last night to put new tires on my cross bike so have to drive to work again.

Thursday Nov 8, 2007 #

Core 12:00 [3]

Abdominal workout only this morning.

I jumped on my bike to go to work but then about 1/4 mile down the road I heard a hiss from my front tire. Turned around and went home and had to drive to work. Passed a gas station where the price of regular is $3.04 which really irked me. Anyway, I'm going to fix up the cross bike tonight and put on two new tires and tubes. Will be back on the road tomorrow although the forecast is for cold rain.

Weights 55:00 [3]

Total body weight training.

Wednesday Nov 7, 2007 #

Core 18:00 [3]

Morning abs with 2.5 lb ankle weights and stretching.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike to work. It's a sunny but brisk day.

Cycling 36:00 [3] 8.0 mi (4:30 / mi)

Bike home from work. Really nice cool ride.

Tuesday Nov 6, 2007 #

Core 18:00 [3]

Morning abs, stretching and push-ups.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike to work. It stopped raining just in time to ride without getting soaked today. I'm riding the mountain bike with knobby tires so it's taking me a few extra minutes for the commute in. I ride the trails home in evening to avoid roads at night.

Cycling 35:00 [3] 8.0 mi (4:22 / mi)

Bike home. It was cold and windy but a great ride.

Monday Nov 5, 2007 #

Core 18:00 [3]

Morning abdominal workout followed by some yoga stretches and push-ups. Great way to get the blood flowing at 7:00 AM. Also, using 2.5 lb ankle weights on the ab workout.

Cycling 30:00 [3] 8.0 mi (3:45 / mi)

Bike to work. I got down the street and realized I had never fully inflated the tire that went flat on my last ride, so turned around and went home to use my floor pump rather than spend 10 minutes pumping the little frame pump to fully inflate mountain bike tires. Then off to work with no incidents (flats) along the way.

Cycling 36:00 [4] 8.0 mi (4:30 / mi)

Bike home. Temperature was very nice for riding. I was afraid I had a slow leak on my front tire but it was still good when I came out of work to ride home. I'm using the long route to go home which ends on the pipeline right-of-way climb. The running intervals must be helping because that climb is easier than ever for me now.

Weights 1:00:00 [3]

Finish off the Monday with total body weight training. Andrew and I are going to add some time to the weight training over the winter because we will not be running on weeknights. Only will run on weekends now.

Sunday Nov 4, 2007 #

Running 1:10:00 [3] 7.25 mi (9:39 / mi)

Run with Andrew. We added 10 minutes to the run today.

Saturday Nov 3, 2007 #

Running 31:00 [5] 2.75 mi (11:16 / mi)

Running intervals. Warm-up with 5 minute walk and two minute run. Then 16 intervals of 30 second sprint/1 minute walk.

Thursday Nov 1, 2007 #

Running 1:00:35 [3] 6.25 mi (9:42 / mi)

Long run with Andrew after work.

Weights 45:00 [3]

Total body weight training.

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