Training Log Archive: YouRNotHereIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Note
(rest day)
Rest day. Went to see the opening of Cherry Blossom Festival in Washington, DC. Very nice sight. This was first time we had been to see it all the years we have been here. Very crowded. Not really great for somebody who likes to run around alone in the woods!
Friday Mar 30, 2007 #
Core 12:00 [3]
Ab workout only this morning.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Very brisk ride to work. Only 31 degrees but sunny.
Cycling 38:00 [4] 8.0 mi (4:45 / mi)
Nice ride home. Weather was perfect. Rode up the pipeline at the end for that little extra cardio workout.
Running 28:56 [4] 3.2 mi (9:02 / mi)
I'm trying to run on Tuesdays and Fridays so this is running day. Was all warmed up from the bike ride home so went out for a short run.
Thursday Mar 29, 2007 #
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. Cold morning.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Ride home from work. Another windy ride and kind of cool.
Weights 50:00 [3]
Upper body weight training. Skipped the legs and back because of all the cycling and running I have been doing lately. They could use a slight rest!
Wednesday Mar 28, 2007 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. Great morning with temp in low 60s and sunny. Kind of breezy. Great ride! Finally got the saddle adjusted properly on the Trek. I had put a different saddle on the bike Monday night, but it was too far forward. Moved it back an inch this morning - much better.
Cycling 40:00 [3] 8.0 mi (5:00 / mi)
Bike commute home. Very windy and slow ride.
Tuesday Mar 27, 2007 #
Core 12:00 [3]
Just abdominal workout this morning.
Cycling 29:00 [3] 7.0 mi (4:09 / mi)
Easy ride into work. It's finally feeling like spring. Temp in upper 70s today but then cooler tomorrow. Put an different saddle on the Trek so it should be fine now. The other saddle that came with the bike did not even fit properly with clamp on the original the seat post. It's my son's bike and he says the seat has always been a problem,
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home from work. Hot and windy. It's nice to just be wearing shorts and a tee shirt for the first time this year.
Running 28:13 [4] 3.1 mi (9:06 / mi)
Did some interval training on Harpers Farm Road using the light posts as intervals. Did the intervals (5 sprint/5 jog) at beginning and end of the run. Great workout! Now I'm really bushed.
Monday Mar 26, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Weights 1:21:00 [3]
Total body weight training.
Sunday Mar 25, 2007 #
Event: QOC: Little Bennett
Orienteering race 1:14:10 [5] *** 5.6 km (13:15 / km) +180m 11:25 / km
QOC Little Bennett Green course. I did much better than today than I had been doing. Did a lot of compass navigation and also paid attention to contours. Still made a couple of errors, but nothing major. Probably just a couple of 5 minutes errors which not bad for my level of experience.
Orienteering 55:00 [3]
Control pick-up after the meet. This was great experience as I went along with one of the more experienced runners in QOC. I would pick the route to the control we had to get, move at my own pace, then he would critique my run and route choice. Also, we would go over possible route choices before moving out. This should really help me on future runs. Major points he made are to work back from the control when determining route and do pace counting.
Saturday Mar 24, 2007 #
Running 28:29 [3] 3.2 mi (8:54 / mi)
Run to Athletic Club, workout and then return.
Core 19:00 [4]
Tough pull-up workout and then some cable flies. Then ran home again.
Friday Mar 23, 2007 #
Cycling 29:00 [3] 7.0 mi (4:09 / mi)
Bike to work. Nice warm morning.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Bike home from work. I was able to ride all five days this week.
Thursday Mar 22, 2007 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Cycling 27:00 [3] 7.0 mi (3:51 / mi)
Bike to work. On the Trek today. Need to adjust the seat because it's tilted back too far. I'm sliding right off.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Bike home. Rough ride because of the broken bicycle seat. I'll need to fix it tonight.
Weights 1:25:00 [3]
Total body weight training.
Wednesday Mar 21, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 27:00 [4] 7.0 mi (3:51 / mi)
Pedal to work. Weather is back to 30s again. Everyday is different this week!
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Rear tire suddenly lost air but did not go all the way flat. I changed the tube and noticed a rip in side of tire. These are pretty new tires. I can't believe they're worn out already. Rather than switch tires I'll just switch bikes and ride the Trek for a while. The Kona needs some work.
Yoga 25:00 [2]
I was late getting home because of the flat tire and wife had started yoga already. I finished the workout with her. It was a good stretch after the ride.
Tuesday Mar 20, 2007 #
Core 12:00 [3]
Abdominal workout and short stretching routine this morning.
Cycling 26:00 [4] 7.0 mi (3:43 / mi)
Bike to work. Warm and sunny this morning with temp about 53F.
Cycling 40:00 [4] 8.0 mi (5:00 / mi)
Bike home. Very stiff head-wind most of the way which is unusual. At least temp was in 50s. Pretty good ride and workout.
Monday Mar 19, 2007 #
Core 18:00 [3]
Abdominal workout and stretching.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. It was only 23 degrees this morning! What happened to the nice weather? Anyway it should warm up this afternoon.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Light rain, windy, temp around 50. Still a great ride.
Weights 1:30:00 [3]
Upper body weight training. Incline Bench Press, Curls, Shoulder Press, Dips, Back Raises, Cable Flies, Squats, Hamstring Curls, Abductor, Adductor, Pull-Ups.
Sunday Mar 18, 2007 #
Orienteering race 1:33:00 [5]
QOC Broadcreek event. This was a Score-O event with 24 controls. The course setter divided them up between three different sections of the map with 8 in each section. I went for the furthest away section with hope of picking up the 8 plus three others that were near by route to that section. Problem was I went too for on one path and had to double back. Then I only had time to get back to finish and was still a few minutes over the 90 minute time limit. I was trying to stick to trails most of the time. Should of used direct route thru forest although it was very hilly. The course setter Jan showed me good routes that I should have taken afterwards. Hopefully I can remember those lessons for next time. Only ended up getting 5 controls in the section I was working on.
Weather was windy and lower 30s. Ground was snowcovered so that made it a little harder to me. Whenever I tried to take a shortcut along a ridge or stream, I was slipping all over the place. Must have fallen down four times, once slipped into a stream while crossing and got my foot completely wet. But, funny thing the foot did not get cold. Probably because I was running and keeping warm. I was dressed pretty well with a SmartWool t-shirt base layer and Nike fleece shirt so did not get too hot or cold.
Weather was windy and lower 30s. Ground was snowcovered so that made it a little harder to me. Whenever I tried to take a shortcut along a ridge or stream, I was slipping all over the place. Must have fallen down four times, once slipped into a stream while crossing and got my foot completely wet. But, funny thing the foot did not get cold. Probably because I was running and keeping warm. I was dressed pretty well with a SmartWool t-shirt base layer and Nike fleece shirt so did not get too hot or cold.
Thursday Mar 15, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 26:00 [3] 7.0 mi (3:43 / mi)
Bike to work. Warm morning, no jacket required. Forecast is for thunderstorms later but I'll take my chances. Hopefull they will miss us or I'll be lucky enough not to get caught in it on the way home.
Weights 1:20:00 [3]
Total body weight training. Just as I was leaving work the temperature dropped dramatically and strong winds picked up from west. I got a ride home to avoid the storm instead of riding the bike. The rain started falling hard. It would have been a cold, wet ride which I can really do without.
Wednesday Mar 14, 2007 #
Cycling 24:00 [4] 7.0 mi (3:26 / mi)
Fast ride into work this morning. Wearing shorts in the AM for the first time. Great ride!
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Another great ride. It was windy like there a storm was coming in, but it blew over. I had a pretty nice tail wind most of the way home.
Running 30:15 [4] 3.5 mi (8:39 / mi)
Decided to go for a run after biking home from work. Just ran up and down my street until I had enough. Now my calves are really tight. Maybe from running on pavement the entire time.
Tuesday Mar 13, 2007 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. Temp in mid 40s. I brought shorts to wear on the way home today because the forecast is for 70F. Whoo-hoo!!
Cycling 38:00 [4] 8.0 mi (4:45 / mi)
Bike home via the pipe line route at the end. Very tough climb and the ground was soggy making it even harder. Good workout and ride.
Monday Mar 12, 2007 #
Cycling 27:00 [3] 7.0 mi (3:51 / mi)
Bike to work. It's cold now but will warm up this afternoon. Will be carrying a lot of the clothes I had to wear this morning.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Great ride home. It's warm and there is plenty of light. What's not to like?
Weights 1:35:00 [3]
Total body weight training.
Saturday Mar 10, 2007 #
Running 41:27 [5] 4.75 mi (8:44 / mi)
This was best time I have had on this course by 90 seconds. I was pushing the pace hard. This is a very hilly course around Columbia trail system.
Friday Mar 9, 2007 #
Core 18:00 [3]
Crunch, crunch, crunch! It's the daily ab routine followed by stretching. What a great way to start the day!
Cycling 31:00 [4] 7.0 mi (4:26 / mi)
Bike to work. Temp around 24F as I left. Wind was more of a head wind today so it took a few extra minutes. Luckily most of the snow from Wednesday had melted from the trails.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home from work. Very pleasant and sunny with a breeze. I'll be able to leave the light at home starting next week with the early DST.
Thursday Mar 8, 2007 #
Core 18:00 [3]
Morning abdominal and stretching workout.
Weights 1:17:00 [3]
Total body weight training.
Wednesday Mar 7, 2007 #
Yoga 1:03:00 [2]
It's Wednesday night Power Yoga with my wife and Rodney Yee from the GIAM DVD. This really helps my flexibility. Also strength because it includes a lot of push up type exercises.
Tuesday Mar 6, 2007 #
Core 18:00 [3]
Morning abdominal workout and some work with medicine ball. Then stretching.
Cycling 22:00 [4] 7.0 mi (3:09 / mi)
Record time riding into work today. There was a very strong Northwest wind. Luckily, I'm coming from the NW on this ride. It was a complete tail wind almost all the way. Temp about 17 degrees at start, but hardly felt it because of tailwind. Awesome ride!
Cycling 38:00 [3]
Bike home from work. Wind died down some and shifted to the SW as it usualluy does. Temp still only 30F. Nice ride.
Monday Mar 5, 2007 #
Core 18:00 [3]
Morning abdominal and stretching workout.
Cycling 26:00 [4] 7.0 mi (3:43 / mi)
Cold and windy ride to work today. Temperature should reach 50s today, so will be nice ride home.
Cycling 35:00 [4] 8.0 mi (4:22 / mi)
Pedal home from work. Very windy but it seemed to be with me a lot of the time so I got home a few minutes quicker than usual. Temperature did not get to the predicted high. It was in mid 30s instead of 50s. Looks like it's going to be cold and windy all week. I'll try to ride every day I can.
Weights 1:20:00 [3]
Total body weight training.
Sunday Mar 4, 2007 #
Orienteering race 2:30:48 [5] 5.58 km (27:02 / km) +128m 24:15 / km
QOC Patuxent River Park: Jug Bay Area event. Ran the Green course. As usual I had a hard time finding one of the controls. I wandered around for probably 45 minutes before finding control 8. I must have passed it about 3 times before finally seeing it. I don't feel too bad about it because I was looking in the right area, just was missing that particular reentrant. Other than that I found all of the controls without a problem. Wanted to run two courses, but because this one took so long I didn't have time.
Thursday Mar 1, 2007 #
Core 18:00 [3]
Morning abdominal and stretching routine.
Weights 1:35:00 [3]
Long total body workout tonight. We are reducing our weight training schedule frrom four nights a week to two per week so will be doing these longer workouts thru the spring.