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Training Log Archive: YouRNotHere

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  Cycling20 20:33:01 318.99 513.37
  Running15 9:11:00 53.45(10:19) 86.02(6:24)
  Weights9 7:43:00
  Duathlon1 1:55:00 4.4(26:08) 7.08(16:14)
  Core4 1:12:00
  Yoga1 50:00
  Total28 41:24:01 376.84 606.47

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Thursday Aug 30, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching. Also 65 push-ups.

Cycling 27:00 [3] 7.0 mi (3:51 / mi)

Bike to work. Nice and cool morning.

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

Bike home. Even better weather in the afternoon.

Running 30:00 [3] 3.0 mi (10:00 / mi)

We shortened the run tonight because we're going to the gym afterwards to pump some iron.

Weights 50:00 [3]

Total body weight training. That's last workout of the day! Whew!

Wednesday Aug 29, 2007 #

Core 18:00 [3]

Morning abdominal routine followed by stretching and push-ups (60).

Cycling 26:15 [3] 7.0 mi (3:45 / mi)

Bike to work. I'm surprised my leg feels fine. I thought it would be sore because it took so long to loosen up on run last night. It was fine this morning. It is slightly tight as I walk around the office. I need to get up and walk around more often to keep it loose.

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

Bike home from work.

Tuesday Aug 28, 2007 #

Core 18:00 [3]

Morning abs and stretching. Also 55 push-ups today.

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Easy ride into work this morning.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Bike home from work. The ride home always takes a few more minutes because it's more uphill.

Running 42:00 [3] 3.85 mi (10:55 / mi)

Evening run with Andrew. We're sticking to the every other day schedule. We ran a little faster than usual tonight. My right leg was really sore at start of run and I needed to warm up even after the ride home from work. It will be interesting to see how it feels tomorrow. I'm afraid it will be sore. It's the right adductor again.

Monday Aug 27, 2007 #

Core 18:00 [3]

Now that I have to get up a 6:00 AM to see Andrew off to school, time to get back into the morning abdominal and stretching routine. Also, threw in 50 push-ups.

Weights 50:00 [3]

Total body weight training.

Sunday Aug 26, 2007 #

Running 42:00 [3] 3.85 mi (10:55 / mi)

Last morning run of the summer. We added extra two minutes to the run today. It was very humid but cool. It seems when it's very humid we run a lot more slowly. So, next run should be Tuesday evening.

Saturday Aug 25, 2007 #

Cycling 1:30:00 [3] 26.0 mi (3:28 / mi)

Very hot road ride today. Temperature near 100 and very humid. I stopped at a store to buy a Gatorade and some women told me I picked the wrong day for a bike ride. I usually don't stop for a drink on a ride of this length but I felt myself kind of slipping into the zone of lack of hydration, sodium and carbs. The cold Gatorade did the trick and I was OK for the last 6 miles. After I got home there was cold watermelon waiting which I always eat with salt. Felt much better!

Friday Aug 24, 2007 #

Running 40:00 [3] 3.75 mi (10:40 / mi)

Morning run with Andrew. Last weekday run before we have to start running in the evening after school.

Duathlon long 1:55:00 [3] 4.4 mi (26:08 / mi)

1'm getting ready to do some long-distance back-packing on the Appalachian Trail for the very first so went out to test my new pack-back. Had it fully loaded with almost everything I'll be carrying on the hike. The pack was fine. Also, boots seem OK, too. I have a little soreness in left shoulder, but probably to be expected on first real hike with a heavy pack. I'll try to make some adjustments to the fit of the pack. Pack weighs about 40 lbs. I was happy with the distance I was able to go in little less than 2 hours. This was a up and down hike with two steep climbs. AT will have longer climbs.

Thursday Aug 23, 2007 #

Cycling 25:00 [4] 7.0 mi (3:34 / mi)

Bike to work.

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

Bike home from work.

Weights 55:00 [3]

Total body weight training.

Wednesday Aug 22, 2007 #

Running 40:00 [3] 3.75 mi (10:40 / mi)

Morning run with Andrew. We have run every other day since June 25.

Cycling 25:00 [3] 7.0 mi (3:34 / mi)

Back on the cross bike to ride into work today. Roads were wet. Probably will rain more today.

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

Bike home from work. Overcast and cool.

Tuesday Aug 21, 2007 #

Cycling 45:00 [3] 8.0 mi (5:37 / mi)

It was a wet ride into work this morning. Took the mountain bike instead of the cross bike and stuck to the trails.

Cycling 42:00 [3] 8.0 mi (5:15 / mi)

Bike home. Still a little rainy and cold but good ride.

Monday Aug 20, 2007 #

Running 40:00 [3] 3.75 mi (10:40 / mi)

Running with Andrew. We increased the run time to 35 minutes today. Start with a 5 minute warm-up walk.

Weights 55:00 [3]

Total body weight training. Workout at the Columbia Gym today since the Athletic Club is closed for annual renovation and cleaning.

Sunday Aug 19, 2007 #

Cycling 20:00 [3] 5.0 mi (4:00 / mi)

Short ride to Centennial Park to watch the Iron Girl triathlon.

Saturday Aug 18, 2007 #

Running 38:00 [3] 3.65 mi (10:25 / mi)

Morning run with Andrew. It was actually kind of cool today so we ran a little faster and covered more ground in our 33 minutes of running.

Cycling 2:00:00 [3] 34.0 mi (3:32 / mi)

Road ride out to Carrs Mills, Old Frederick Rd and back on Centennial Lane. Nice tailwind on the way back and very good, cool weather. Only about 78F which to me is perfect temperature.

Friday Aug 17, 2007 #

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Bike to work.

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

Bike home from work. Very good week of riding this week with cooler weather.

Thursday Aug 16, 2007 #

Running 38:00 [3] 3.85 mi (9:52 / mi)

Continuing the running program. Added another minute to run today.

Weights 1:00:00 [4]

Total body weight training. This a longer workout than normal with lots of pull-ups, bench presses, lateral raises. Also abductor and adductor which seems to really helps prevent upper leg soreness that I have sometimes been getting from running.

Wednesday Aug 15, 2007 #

Cycling 25:30 [3] 7.0 mi (3:39 / mi)

Bike to work. Fabulous weather!

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Bike home from work.

Tuesday Aug 14, 2007 #

Running 37:00 [3] 3.75 mi (9:52 / mi)

Morning run. Andrew and I are continuing our running program. 5 minutes warm-up walk then 32 minutes of running. We ran a faster than usual today because it was nice and cool.

Cycling 24:12 [4] 7.0 mi (3:27 / mi)

Bike to work. Was running late so had the hammer down. This was a good time considering I had to stop for a couple of traffic lights.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Bike home from work.

Monday Aug 13, 2007 #

Cycling 25:05 [3] 7.0 mi (3:35 / mi)

Bike to work. Nice cool morning.

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

Bike home from work.

Weights 50:00 [3]

Total body weight training.

Sunday Aug 12, 2007 #

Running 35:00 [3] 3.5 mi (10:00 / mi)

Last day of the Couch to 5K running program. This was a 9 week program. We skipped the first week because it was mostly walking and we felt we were more advanced than that. So now we continue on Tuesday with probably increasing from 30 to 33 minutes of running.

Saturday Aug 11, 2007 #

Cycling 1:37:00 [3] 30.0 mi (3:14 / mi)

Great road ride. Saw lots of Iron Girl tri-athletes out practicing the course. The race must be coming up. Great weather. I got out early and it was around 68F, sunny with a light NW breeze.

Friday Aug 10, 2007 #

Running 35:00 [3] 3.5 mi (10:00 / mi)

Day 2/Week 9 of running program. Andrew really getting into great shape because of the very strict diet he has been on all summer plus the running and weight training we do together. He only taking on 15 grams of fat per day! and is limiting total calories to around 1500. He's lost about 10 pounds I think.

Cycling 25:00 [4] 7.0 mi (3:34 / mi)

Bike to work. Yikes! I was dripping when I got to work. Even after a shower I'm still sweating as I make this entry into my log. Good thing hardly anybody here at work today. Lots of people taking off a summer Friday.

Cycling 29:25 [3] 7.0 mi (4:12 / mi)

Easy ride home from work. I really wish there were some more bike commuters around. Would be nice to see more cyclists on the roads and paths. They just don't realize what a great use of time it is to commute by bike. I mean you have to go to work anyway, so you might as well make it interesting and healthy for yourself and the environment. Since I have a fairly short commute of only 7 miles, it only takes me about 10 more minutes than driving.

Thursday Aug 9, 2007 #

Cycling 25:00 [3] 7.0 mi (3:34 / mi)

Bike to work.

Cycling 28:00 [3]

Bike home. It cooled off a little because a fairly good size t-storm came thru.

Weights 50:00 [3]

Total body weight training.

Wednesday Aug 8, 2007 #

Running 35:00 [3] 3.5 mi (10:00 / mi)

Day 1/Week 9 of Couch to 5K running program. This is the last week. Andrew and I are past 5K by now and going fine. Very hot and humid this morning. It was already 78F when we started at 6:55 AM! We will continue increasing the minutes of this morning run until he goes back to school. Then will need to run after school I guess.

Tuesday Aug 7, 2007 #

Cycling 24:00 [4] 7.0 mi (3:26 / mi)

Bike to work. Got more green lights today, so 1 minute faster than yesterday. Woohoo!

Yoga 50:00 [2]

Yoga with my wife. Have not done yoga for very long time. Should really do this at least once a week.

Monday Aug 6, 2007 #

Running 33:00 [3] 3.25 mi (10:09 / mi)

Finished week 8 of running program. Next week is last week and will be 30 minutes of running. We're already planning to keep going up to 35 minutes the week after that.

Cycling 25:06 [4] 7.0 mi (3:35 / mi)

Bike to work. Very humid with light hot breeze.

Cycling 30:28 [3] 7.0 mi (4:21 / mi)

Bike home. It's hot alright. I think in around 10 years Maryland will be considered an arid region much like a desert.

Weights 43:00 [4]

Total body weight training. This was a great workout. Very short breaks between sets.

Saturday Aug 4, 2007 #

Running 33:00 [3] 3.25 mi (10:09 / mi)

Day 2/Week 8 of running program.

Cycling 1:27:00 [4] 26.0 mi (3:21 / mi)

Hot road ride. Temperature near 100. Planned to do longer ride but had to turn back early because of heat. Also, I started off with a 3 mile time trial on the Freetown road course. That was really not good idea, but I had not done it in a long time. Time was 8:04 which is not too bad. My best ever was about 4 years ago when I scorched it in 7:28.

Friday Aug 3, 2007 #

Cycling 54:00 [3] 14.0 mi (3:51 / mi)

Commute back and forth to work. Finally back to the bike commute now that other daytime obligations requiring a car are over.

Thursday Aug 2, 2007 #

Running 33:00 [3] 3.25 mi (10:09 / mi)

Day 1/Week 8 of Couch to 5K running program. Andrew and I have passed the 5K mark with no problem. This week is 28 minute run after 5 minute warm-up walk.

Weights 50:00 [3]

Total body weight training.

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