Training Log Archive: YouRNotHereIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Cycling 28:00 [3] 10.0 mi (2:48 / mi)
Bike to work only today on fixed gear bike. I had a meeting after work so got a ride home from co-worker. It's a good thing I got the ride because a big thunderstorm hit and is still in the area now.
Monday Sep 29, 2008 #
Cycling 1:22:00 [3] 20.4 mi (4:01 / mi)
Bike to work on the fixed gear bike. This was first trip actually commuting on this bike. I need to change out the pedals from the cages to just clipless SPD. I was having a lot of trouble getting into the pedals after starting in traffic. Also need to learn to do track stand but that will take some time.
Sunday Sep 28, 2008 #
Cycling 1:10:00 [3] 19.5 mi (3:35 / mi)
Took my newly built fixed gear bike out for a trial run to work today. I wanted to make sure the bike and I could handle any of the little uphill sections of the route. I'm running a 48 X 16 gear. There are few spots where I will be powering up the hill but looks like I can make it all the way. I was surprised my time to work was only a few minutes more than my cross bike which has 18 speeds.
Saturday Sep 27, 2008 #
Running 23:00 [5]
Running intervals
Thursday Sep 25, 2008 #
Weights 50:00 [3]
Total body weight training. I did three sets of squats today because back is feeling a lot better now.
Wednesday Sep 24, 2008 #
Running 31:50 [3] 3.4 mi (9:22 / mi)
Easy evening run with Andrew.
Tuesday Sep 23, 2008 #
Cycling 1:23:59 [3] 20.78 mi (4:02 / mi)
Bike to work today.
Core 24:00 [3]
Abdominal workout followed by a stretching workout. My back as been a little sore lately and it been harder to hop on an off the bike. So, I really need to get back into a stretching routine again to stay loose.
Monday Sep 22, 2008 #
Cycling 1:23:49 [3] 20.77 mi (4:02 / mi)
Bike to work today.
Running 23:00 [5] 2.0 mi (11:30 / mi)
Another brutally hard set of running intervals.
Weights 55:00 [3]
Upper body weight training. I'm almost too tired to type!
Saturday Sep 20, 2008 #
Running 34:11 [4] 4.0 mi (8:33 / mi)
Afternoon run. Felt pretty good although my weight is hovering around 151 which is about 5 pounds more than I want to be. If I could cut that weight it think it would really help my running.
Thursday Sep 18, 2008 #
Cycling 1:24:19 [3] 20.2 mi (4:10 / mi)
Bike to work today.
Weights 50:00 [3]
Upper body weight training.
Wednesday Sep 17, 2008 #
Cycling 1:14:05 [3] 20.03 mi (3:42 / mi)
Cycle to work. Today was perfect conditions for riding. Cool temp in 70s and very light breeze. This resulted in much faster ride!
Running 23:00 [5] 2.0 mi (11:30 / mi)
Interval training. 14 intervals of 30 second sprint/60 second walk. We really ran hard tonight and went about 200 yards further over all then we usually do on this workout. This was level 5+ intensity workout for sure.
Tuesday Sep 16, 2008 #
Cycling 1:24:08 [3] 20.8 mi (4:03 / mi)
Bike to and from work today.
Monday Sep 15, 2008 #
Running 24:11 [4] 2.9 mi (8:20 / mi)
Andrew and I went out for a nice little run after work this evening.
Weights 45:00 [3]
Upper body weight training.
Saturday Sep 13, 2008 #
Weights 45:00 [3]
Upper body weight training.
Friday Sep 12, 2008 #
Cycling 1:24:00 [3] 20.0 mi (4:12 / mi)
Bike to and from work today. Got some light rain on the way home but no problems.
Thursday Sep 11, 2008 #
Cycling 1:25:00 [3] 20.5 mi (4:09 / mi)
After two days off it was back on the bike to ride to work and back today.
Monday Sep 8, 2008 #
Cycling 1:22:34 [3] 20.77 mi (3:59 / mi)
Bike to and from work today.
Weights 45:00 [3]
Total body weight training.
Sunday Sep 7, 2008 #
Orienteering race 2:13:23 [5] 5.4 km (24:42 / km)
Ran the Green course at QOC Bowie meet. Of course I had major trouble with one control, #3. That and a few other bad route choices gave me a very bad time for this 5.4k course.
Saturday Sep 6, 2008 #
Weights 40:00 [3]
Short upper body weight training today with Andrew.
Friday Sep 5, 2008 #
Cycling 3:32:20 [3] 57.07 mi (3:43 / mi)
Road ride which ended up being the Tour of Howard County. I wanted to get in 57 miles in order to reach the 200 mile mark for the week but did not want to get too far away from home in case I suddenly hit the wall and needed to turn back. So, I rode from Columbia to Glenelg, Dayton, Highland, Laurel, Savage and then back to Columbia. It ended up being almost exactly 57 miles. I did almost turn back at mile 31, but decided it was too nice of a day so just kept going. It was hot and breezy but great day to be out riding a bike.
Thursday Sep 4, 2008 #
Cycling 1:18:45 [3] 22.35 mi (3:31 / mi)
Another much shorter road ride today. Need to recover a little bit plus I'll be running intervals with Andrew later so better save some energy.
Running 23:00 [5] 2.0 mi (11:30 / mi)
14 intervals with Andrew. 30 second sprint/60 second walk with 2 minute warm-up run.
Wednesday Sep 3, 2008 #
Cycling 4:24:50 [4] 70.8 mi (3:44 / mi)
Long road ride today to Sugarloaf Mountain in Frederick County. It was a hot and hilly ride. I have not ridden this far in a number of months so will be interesting to see how my body reacts. It's probably going into a state of shock right now. I think it was the heat that got to me. I did stay fairly well hydrated and was drinking energy drink and eating along the way. Also finished strong up the last climb before my home. Just need to rest and recover now.
Weights 45:00 [3]
weight:149.5lbs
After a 2 hour nap to recover from the ride, it was off to the gym with Andrew for upper body weight training. Andrew did squats but there was no way I was going to try that today. My legs would collapse.
Tuesday Sep 2, 2008 #
Cycling 2:51:00 [3] 50.15 mi (3:25 / mi)
Taking a few days off this week to do some cycling. This is usually great time of year as far as weather and this year looks like no exception. Did the Mt Airy loop today.
Monday Sep 1, 2008 #
Running 24:20 [4] 2.9 mi (8:23 / mi)
Morning run with Andrew.