Training Log Archive: YouRNotHereIn the 31 days ending Dec 31, 2007:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Sunday Dec 30, 2007 #
Weights 45:00 [3]
Legs workout this morning. I'm fiinally recovered from head cold.
Friday Dec 28, 2007 #
Note
(sick)
I think the cold has finally almost run its course. Feeling much better today. I'll take today off from working out. Then taking a daytrip to NYC tomorrow for daughter's birthday present. Will get out for a long run or road ride on Sunday for sure. My Training Volume ranking is taking a big hit.
Thursday Dec 27, 2007 #
Weights 1:15:00 [3]
(sick)
Total body weight training. Still feeling really bad but need to do something to work off energy.
Wednesday Dec 26, 2007 #
Note
(sick)
Still cannot get rid of this cold. It's the worst I have had in years. I'm feeling slightly better in the morning when I wake up so must be getting better.
Tuesday Dec 25, 2007 #
Cycling 1:15:00 [3] 20.0 mi (3:45 / mi)
(sick)
Road ride on the Tridelphia Road route. Temperature was 45 F and sunny, light breeze. I'm hoping the fresh air will help with cold. Felt really good after the ride and shower, so maybe it's almost over. Whenever I'm sick I feel like I've never been well.
Monday Dec 24, 2007 #
Note
(sick)
Still trying to recover from cold. Got my final wrapping done and I'm ready for Christmas. Went to the gym and sat in the sauna hoping to sweat out the cold. Felt better for a while.
Sunday Dec 23, 2007 #
Note
(sick)
Trip back from Ohio. Still not feeling well and two days of 7 hour drives has not helped.
Saturday Dec 22, 2007 #
Note
(sick)
Trip to Ohio to visit my parents. Neither if them is doing well health-wise. I've got a bad cold but was able to get thru the two day visit OK. I always feel really bad in the morning, but then start to feel better as the day goes along. Andrew and Luisa both had the cold before me and are nearly recovered now.
Friday Dec 21, 2007 #
Core 18:00 [3]
(sick)
Morning abdominals and stretching.
Thursday Dec 20, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Cycling 1:08:00 [3] 15.0 mi (4:32 / mi)
Bike to and from work.
Weights 1:00:00 [3]
Total body weight training.
Monday Dec 17, 2007 #
Core 12:00 [3]
Morning abdominal workout.
Weights 55:00 [3]
Total body weight training.
Sunday Dec 16, 2007 #
Orienteering race 1:36:26 [5] 5.85 km (16:29 / km) +80m 15:26 / km
QOC Manassas event. Ran the green course. Had a lot of trouble at control #2, but others all went well. It was a soggy day, but no rain and temperatures were warm enough as long as you keep moving.
Saturday Dec 15, 2007 #
Running 23:00 [5] 2.75 mi (8:22 / mi)
Interval running. We changed it today to make harder. Interval is 30 second run/30 second sprint/30 second walk. We did 12 of these this morning.
Friday Dec 14, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Thursday Dec 13, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Weights 55:00 [3]
Total body weight training.
Wednesday Dec 12, 2007 #
Cycling 30:00 [3] 7.0 mi (4:17 / mi)
Bike to work. It's my early day.
Cycling 45:00 [3] 8.0 mi (5:37 / mi)
Bike home from work. My light's battery died about half way home so had to navigate the trails in the dark. I've ridden them so often it was no problem. Hopefully the charge will hold better tomorrow.
Tuesday Dec 11, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Cycling 33:00 [3] 7.0 mi (4:43 / mi)
Bike to work. It's a damp and cool morning but it should warm-up this afternoon to mid 50s. Great ride.
Cycling 40:00 [3] 8.0 mi (5:00 / mi)
Bike home from work. It's a misty evening and not as warm as predicted - only about 45 F.
Monday Dec 10, 2007 #
Weights 1:10:00 [4]
Total body weight training. Intense weight training workout tonight with little rest between sets. Bench press, shoulder press, tricep extension, bicep curl, pullups, dips, rows, back raises, power cleans, squats & lunges.
Sunday Dec 9, 2007 #
Running 25:00 [4] 3.0 mi (8:20 / mi)
Ran 12 laps at the high school track with Andrew.
Friday Dec 7, 2007 #
Core 18:00 [3]
Morning abs and stretching
Thursday Dec 6, 2007 #
Weights 1:00:00 [3]
Total body weight training.
Wednesday Dec 5, 2007 #
Cycling 30:00 [3] 7.0 mi (4:17 / mi)
Bike to work. I have an 8:00 AM meeting every Wednesday so will be leaving early to get to work on time. Left the house at 6:45 AM this morning. Rode in 28 degrees and some light snow flurries.
Cycling 50:00 [3] 8.0 mi (6:15 / mi)
Long, snowy ride home from work. There was a steady snow falling and all the trails were covered in snow, but my mountain bike handled it pretty well. I was able to make it up and back down the steepest hills on the route home. This is heaviest snow I have ever ridden in. It was a fun adventure. It was probably better than driving as I heard traffic was jammed on this first day of snow this winter.
Tuesday Dec 4, 2007 #
Core 18:00 [3]
Abdominal workout and stretching.
Cycling 1:05:00 [3] 15.0 mi (4:20 / mi)
Bike to and from work. Very cold and windy but great ride both ways.
Monday Dec 3, 2007 #
Core 12:00 [3]
Morning abdominal workout.
Cycling 30:00 [3] 7.0 mi (4:17 / mi)
Bike to work. It's going to be a windy day. I'm hoping it dies down before I head home.
Cycling 35:00 [3] 8.0 mi (4:22 / mi)
Eight cold and windy miles home. Almost got blown off my bike at one point near the end of the ride.
Weights 1:00:00 [3]
Total body weight training.
Sunday Dec 2, 2007 #
Running 26:00 [5] 3.0 mi (8:40 / mi)
Running workout at the high school track. Andrew and I working towards running 1.5 miles in 9:36. Andrew has decided to go for AFROTC scholarship and 9:36 is the time that gets the maximum points for the fitness test. We ran two laps at our normal pace and were at 4:12 (2:06 / lap). We need to run each lap at 1:36 to get to 9:36, so we have a lot of work to do on this. We then tried to run as many laps as we could at the 1:36 pace and did first lap at 1:23 (way too fast) and second at 1:42 (too slow probably because we did the first lap so fast). We ended up running three laps in 5:25 and then slowed down to finish the 6 laps in 11:27. Then ran another mile to cool down. We'll go the track every other week during the winter to see where we're at . We have over a year before the test.
Saturday Dec 1, 2007 #
Running 28:30 [5] 3.0 mi (9:30 / mi)
Interval runs. Two minute warm-up run followed by 17 intervals of 30 second sprint/1 minute walk.