Training Log Archive: YouRNotHereIn the 31 days ending Dec 31, 2006:
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Sunday Dec 31, 2006 #
Core 18:00 [3]
Decided to do abs and stretching workout today. Usually just do this Monday thru Friday, but I used it to warm up before going for a run.
Running 35:00 [3] 3.5 mi (10:00 / mi)
Run to gym and back. In between did the pull-up workout.
Weights 20:00 [4]
Strength training pull-ups workout and also some incline bench press on the machine. I usually use free weights and can only do 110 lbs in incline bench (2 55 lb dumbbells). With the machine I was able to do 200 lbs easily. Need to stick with the free weights because obviously the machines provide too much assistance.
Saturday Dec 30, 2006 #
Cycling 2:00:00 [4] 35.0 mi (3:26 / mi)
Great road ride today. It's sunny with temperature in low 50s, light breeze. Route 99 west, Carrs Mill Rd, Sharp Rd, Tridelphia route.
Friday Dec 29, 2006 #
Core 18:00 [3]
Morning abs with ankle weights followed by some yoga stretches.
Cardio 30:00 [5]
Cycle at the gym on Speed/Strength mode. Level 10, 30 minutes.
Weights 15:00 [3]
Quick strength training at the gym after riding the bike. I did the assisted pull-up machine. Start at 40 lbs, 8 at each of three grips (wide, narrow and hands in) with dips in between. One minute rest between each set. Three rounds of this at 40, 55 and 70 Lbs. Great workout!
Thursday Dec 28, 2006 #
Core 18:00 [3]
Hit the deck for morning abdominal workout. Using ankle weights and also doing some medicine ball workouts at the end. It's the one where partner (wife) throws the ball to you as you do a sit-up, then you throw it back. Great for arms and abs. It's a 8 pound ball, so it gets tough after a few reps.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Back on the bicycle to commute to work. Temperature was about 32 Fahrenheit when I took off. It was a very nice ride in.
Cycling 38:00 [3] 7.5 mi (5:04 / mi)
Bike home from work. This great winter can't hold on forever. I'm enjoying it while I can. Temp was in 50s on the ride home.
Wednesday Dec 27, 2006 #
Core 18:00 [3]
Back to the morning abdominal with ankle weights and stretching rountine. Did some extra crunches and also workout with new medicine ball.
Cardio 35:00 [4]
More cardio at the gym during lunch. PreCor Cross Country program.
Yoga 35:00 [2]
It's Wednesday noght yoga with wife. Great for flexibility and relaxation!
Tuesday Dec 26, 2006 #
Cardio 30:00 [4]
Needed to get some cardio workout in so went to the gym and did the PreCor machine, which is combination of treadmill and stairmaster. Indoor cardio is not my favorite, but need to do something during these winter months on days I can't ride by bike. I should be back on the bike later this week to commute to work.
Weights 55:00 [3]
Good upper body workout tonight.
Monday Dec 25, 2006 #
Note
(rest day)
Christmas day is ultimate rest day. Just hanging out with family.
Sunday Dec 24, 2006 #
Note
(rest day)
It was the day before Christmas and I'm still resting!! I did go ice skating which was a lot of fun, but I'm not going to count it as training.
Saturday Dec 23, 2006 #
Note
(rest day)
Getting some serious rest over this Christmas weekend. Plan is to get back to training on Tuesday, 12/26.
Friday Dec 22, 2006 #
Running 30:00 [3] 3.5 mi (8:34 / mi)
Got a run in this morning. It was rainy and cold, but felt good to be out. Family in town for the holidays so not much time for workouts.
Weights 45:00 [3]
Legs and back weight training this afternoon.
Thursday Dec 21, 2006 #
Weights 1:00:00 [3]
Upper body weight training.
Wednesday Dec 20, 2006 #
Core 12:00 [3]
Morning abdominal workout today.
Tuesday Dec 19, 2006 #
Core 18:00 [3]
Back to morning abdominal workout and stretching routine.
Weights 40:00 [3]
Short legs and back workout tonight.
Monday Dec 18, 2006 #
Weights 1:00:00 [3]
Upper body weight training: Dumbbell Bench Press 12/10/8/6/5/8 50/55/60/65/70/55 Bicep Curls 8/6/8 55/65/55 Dips 12/10/8 Flys 10/8/8 40/45/50 Seated Shoulder Press 10/8/6/6 75/85/95/110 One-Arm Rows 10/8/6 45/45/45 Med Ball Push-Ups 18/12/8 Cable Flys 10/8/8 50/50/50
Sunday Dec 17, 2006 #
Cycling 55:00 [3] 16.6 mi (3:19 / mi)
Quick road ride to to get some fresh air. It was a perfect day for riding - wish I had some more time to go for a long ride. Also, missing a what will probably be a good orienteering meet at Greenbelt today. But, too much to do with holidays approaching quickly.
Friday Dec 15, 2006 #
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. I dumped the bike on one of the small wooden bridges on the way in and got some "trail rash" on my leg. No damage to the bike. Those bridges get slippery when they are wet and you have to be careful to go perfectly straight all the way across. I've had this happen before so should have been more careful. I was looking at a dog walker just ahead when down I went.
Cycling 38:00 [3] 7.5 mi (5:04 / mi)
Bike home from work.
Weights 50:00 [3]
Legs and back weight training.
Thursday Dec 14, 2006 #
Core 18:00 [3]
Back to the regular time for abs and stretching.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. It's foggy again, but not too cold. About 36F when I started out.
Cycling 35:00 [4] 7.5 mi (4:40 / mi)
Now we've got fog at night, too. That's a little unusual. A guy at work was telling me this was best time to see the Norrthern Lights, but will not be able to see through this soup tonight.
Weights 50:00 [3]
Upper body weight training.
Wednesday Dec 13, 2006 #
Yoga 1:00:00 [2]
Yoga with the wife and Rodney Yee.
Core 12:00 [3]
Missed the ab workout this morning so did it after yoga.
Tuesday Dec 12, 2006 #
Core 18:00 [3]
Back to the morning Abs and Stretching after missing a day.
Cycling 26:00 [4] 7.2 mi (3:37 / mi)
Bike to work. It should be a good week for cycling.
Cycling 38:00 [3] 7.5 mi (5:04 / mi)
Bike home from work.
Weights 45:00 [3]
Legs and back workout.
Monday Dec 11, 2006 #
Weights 55:00 [3]
Upper body weight training.
Sunday Dec 10, 2006 #
Event: Mid-Atlantic Championships
Orienteering race 56:46 [5] 4.76 mi (11:56 / mi)
Ran the Orange course at QOC McKeldin meet today. Only had problem with one control and that was just a stupid mistake and lack of concentration. I started looking at control 6 on the map when I was on my way to control 5, so got off course. Then should have taken a better route choice from 8 to 9. Anyway finished third among the posted times when I left. I'm moving up to Brown or Green course at the next meet.
Saturday Dec 9, 2006 #
Note
(rest day)
Rest day before the QOC McKeldin meet tomorrow.
Friday Dec 8, 2006 #
Core 18:00 [3]
weight:151lbs
Morning core exercises plus stretching.
Cycling 26:00 [3] 7.2 mi (3:37 / mi)
Great ride in this morning - nice breeze pushing me along. Temp 22F when I left the house. Hopefully the wind dies down this afternoon so not so tough going home.
Cycling 40:00 [3] 7.5 mi (5:20 / mi)
Bike home from work. Not too windy. Great ride. I was feeling bad all day long because of work problems and felt like I was getting a fever. I thought the ride home would be miserable, but as soon as I got on the bike I felt better again. I'm always telling people at work that riding to and from work is great therapy and it's true.
Weights 45:00 [3]
Legs and back today: Squats 10/10/10/8/8 135/185/205/225/205 Cleans 6/6/5/4 95/100/105/110 Hamstrings Curls 10/8/6 60/65/70 Dead Lift 10/8/6 155/185/205 Abductor/Adductor 4 X 10 70/75/80/85 (first time doing these exercises so start out low and increase the weight next time).
Thursday Dec 7, 2006 #
Core 18:00 [3]
Morning abdominal workout, leg lifts and stretching.
Cycling 29:00 [3] 7.2 mi (4:02 / mi)
Bike to work. It's a little warmer today - 39F when I headed out the door.
Cycling 40:00 [3] 7.5 mi (5:20 / mi)
Bike home from work. This was after a big late lunch with with my team at work, so taking it easy otherwise I would lose my lunch! Very windy but not too cold - probably about 38F.
Weights 50:00 [3]
Upper body workout: Dumbbell Bench Press 12/10/8/6/6 50/55/60/65/70 Tricep Curl 8/8/8 65/75/65 Bicep Curl 8/8/8 50/60/65 Seated Shoulder Press 10/8/8/8 75/85/95/105 Flys 10/8/6/8 35/40/45/40 Med Ball Push-Ups 16 Incline Dumbbell Bench Press 6/8 45/50
Wednesday Dec 6, 2006 #
Core 18:00 [3]
Morning abs and stretching. Toughest workout today with ankle weights.
Trail Running 43:00 [5] 3.6 mi (11:57 / mi)
Took the afternoon off of work and got in a very hard trail run at McKeldin area of Patapsco State Park. I included three of the long climbs on this run. This is the site for this weekend's orienteering meet. Lots of hills at this park so I imagine the course will be a tough one.
Tuesday Dec 5, 2006 #
Core 18:00 [3]
Hit the deck for morning abs and stretching. Using 2.5 lb ankle weights and also doing about 2 minutes of extra leg lifts after the video tape abdominal routine.
Cycling 28:00 [4] 7.2 mi (3:53 / mi)
weight:151lbs
Bicycle to work. Today is coldest morning so far 23 F as I headed out the door. Got the heavy gloves and extra socks.
Cycling 40:00 [4] 7.5 mi (5:20 / mi)
Bike home from work. Very nice ride. Tried to push the pace up the hills at the end of ride. Felt pretty good so all this excercise might be doing something!
Weights 45:00 [3]
Legs and back workout: Squats 10/8/8/8/8 135/185/205/225/205 Lunges 8/8/8 145/155/165 Dead Lift 10/8/6 135/155/165 Cleans 6/6/4 95/100/106 Hamstring Curl 10/8/6 55/60/65. I know I shuld start switching out these exercises for some new ones, but these really are the best overall legs and back exercises and it makes a quick workout.
Monday Dec 4, 2006 #
Core 18:00 [3]
It's Monday so back to the morning abdminal and stretching workout.
Cycling 27:00 [3] 7.2 mi (3:45 / mi)
Bike to work. This is coldest it has been so far. About 29F when I took off. Pulled out the face mask and shoe covers for the first time this year.
Cycling 40:00 [3] 7.5 mi (5:20 / mi)
Bike home from work. Will start taking a slightly longer route to get in an extra hill at the end.
Weights 45:00 [3]
A shorter upper body workout today: Dumbbell Bench Press 12/10/8/6/6 50/55/60/65/70, Tricep Curl Bar 8/8/4 65/65/75, Bicep Curl Bar 10/8/8 55/55/65, Seated Shoulder Press 10/8/8/6 65/85/95/105, Pull-Ups 7/6, Dips 12/10, Incline Bench Press 8/6/8 45/50/45.
Sunday Dec 3, 2006 #
Trail Running 40:00 [5] 4.0 mi (10:00 / mi)
Trail running at Patapsco State Park. I really need to train for running this week because of upcoming QOC McKeldin orienteering meet next weekend. This run was tough with steep climb at the end.
Orienteering 1:45:00 [2] 3.5 mi (30:00 / mi)
After trail run, did some hiking around the park. Practice using the park map to navigate from point to point.
Saturday Dec 2, 2006 #
Running 20:00 [3] 1.8 mi (11:07 / mi)
Need to get back into running. Short run around the neighborhood before putting up Christmas lights on the house.
Friday Dec 1, 2006 #
Core 18:00 [3]
Abdominal workout with ankle weights followed by stretching. No biking to work today because there are thunderstorms predicted for late afternoon. I like to avoid lightening!
Weights 45:00 [3]
Legs workout: Squats 10/10/10/8 135/185/205/185, Lunges 8/8/8 135/145/155, Clean 6/6/5/5 95/95/100/105, Hamstring Leg Curl 10/8/6 55/60/65