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Training Log Archive: YouRNotHere

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Cycling11 15:35:07 238.27(3:55) 383.46(2:26)
  Hiking3 10:40:00 17.2(37:13) 27.68(23:07)
  Running12 4:58:59 34.45(8:41) 55.44(5:24)
  Weights6 4:05:00
  Core1 18:00
  Total23 35:37:06 289.92 466.58

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Thursday Jul 31, 2008 #

Running 21:30 [5] 2.5 mi (8:36 / mi)

Interval training. Two minute warm-up run followed by 13 intervals of 30 second sprint/60 second walk.

Weights 35:00 [3]

Short upper body weight training tonight.

Tuesday Jul 29, 2008 #

Hiking 2:00:00 [2] 3.6 mi (33:20 / mi)

Hiked the Wilderness Trail in Dolly Sods. End with a great view of the Red Creek valley. This was not difficult hike although we ended up very high with view for miles. Dolly Sods is a high plains area so most of the elevation is gained when you drive up the 6 mile gravel road then in 5 more miles of gravel to get to the trails and camp ground.

Hiking 4:10:00 [5] 5.8 mi (43:06 / mi)

Very difficult hike up North Fork mountain to some great views from Chimney Top near Petersburg, WV. We did this hike after driving back down out of Dolly Sods. This was most difficult hike I have ever done. It was constant climbing for 2.9 miles, some rather steep and rocky. But the view from the top was worth it.

Monday Jul 28, 2008 #

Hiking 3:00:00 [2] 4.8 mi (37:30 / mi)

Hiking in Dolly Sods Scenic Area in West Virginia. I've been trying to get out to Dolly Sods for a few years now because I've heard it is very scenic and unusual landscape. I was not disappointed. This is great area. We did three hikes over two days and they all had great vistas.

Friday Jul 25, 2008 #

Running 24:50 [3] 2.75 mi (9:02 / mi)

Morning run with Andrew. We're staying on track with our every other day morning runs. Next up is intervals on Sunday morning.

Cycling 36:30 [3] 9.65 mi (3:47 / mi)

Bike to work. Nice cool and sunny morning.

Cycling 44:00 [3] 11.5 mi (3:50 / mi)

Bike home from work. Nice day so I took the long way to add a few miles.

Thursday Jul 24, 2008 #

Weights 45:00 [3]

Upper body weight training.

Wednesday Jul 23, 2008 #

Running 21:30 [5] 2.5 mi (8:36 / mi)

Interval training. 13 intervals of 30 second sprint/60 second walk with 2 minute warm-up run.

Tuesday Jul 22, 2008 #

Core 18:00 [3]

Back to the morning abdominal workout with ankle weights followed by stretching.

Cycling 1:15:36 [3] 19.24 mi (3:56 / mi)

Bike to and from work today.

Monday Jul 21, 2008 #

Running 34:22 [3] 3.5 mi (9:49 / mi)

Morning run with Andrew today.

Sunday Jul 20, 2008 #

Note
(rest day)

Spent a nice weekend on Maryland Eastern Shore. On Saturday we finished up our Park Quest by going to Janes Island state park and catching some bluefin crabs. Did not keep any though because we didn't have a way to bring them back with us. Then on to Assateague Island state park for final scavenger hunt. Spend the night in Ocean City and did a lot of wake boarding. Waves were great! I can only imagine how much fun real surfing must be. I've got to try it someday.

Friday Jul 18, 2008 #

Cycling 1:21:27 [3] 21.0 mi (3:53 / mi)

Pedal to and from work today. Used new route on way home that was little longer.

Thursday Jul 17, 2008 #

Running 21:30 [5] 3.0 mi (7:10 / mi)

Running intervals. 13 intervals of 30 second sprint/60 second walk after a 2 minute warm-up run. These are starting to hurt less so I must be getting into better condition.

Cycling 1:19:40 [3] 20.3 mi (3:55 / mi)

Bike to and from work today. Very nice day for cycling.

Weights 45:00 [3]

Upper body weight training.

Tuesday Jul 15, 2008 #

Running 30:00 [3] 3.25 mi (9:14 / mi)

Morning run with Andrew. Nice cool conditions this morning.

Cycling 1:20:15 [3] 20.2 mi (3:58 / mi)

Bike to and from work today. Great day to be out riding!

Sunday Jul 13, 2008 #

Running 20:00 [5] 2.75 mi (7:16 / mi)

12 running intervals with 2 minutes warm-up run. Same as last interval session. We're ready to go to 13 intervals next time.

Weights 40:00 [4]

High intensity upper body weight training. Three rounds of super sets with no break concentrating on back and shoulders today. Exercises were pull-ups, rows, back-raises, bent over lateral shoulder raise. Also, incline bench press up to 135 lb/8 reps/2 sets.

Saturday Jul 12, 2008 #

Cycling 1:36:29 [4] 27.2 mi (3:33 / mi)

Hot and windy road ride today. I started off fast but that must of been because I had a tail wind. Then had strong cross-wind or head-wind for rest of the way.

Friday Jul 11, 2008 #

Running 34:17 [3] 3.9 mi (8:47 / mi)

Morning run with Andrew. We had been doing a 25 minute run so added about 9 minutes to our run today.

Thursday Jul 10, 2008 #

Hiking 1:30:00 [1] 3.0 mi (30:00 / mi)

Hiking at the Wye River NRMA as part of the Maryland State Park "Park Quest East". Also we did kayaking at Pocomoke State Park. In Park Quest, teams go to 6 different parks on MD Eastern Shore and complete short adventures that are hikes, paddling a canoe or scavenger hunt. Great way to get out and discover some MD Start Parks. Our family team has completed 4 of the 6 parks so far. We'll knock off the last two next weekend to qualify for the finals on August 2nd.

Weights 40:00 [3]

Short upper body weight training after day on Eastern Shore.

Wednesday Jul 9, 2008 #

Running 20:00 [5] 2.5 mi (8:00 / mi)

Two minute warm-up run followed by 12 intervals of 30 second sprint/1 minute walk. Whew!

Tuesday Jul 8, 2008 #

Cycling 1:19:43 [3] 20.0 mi (3:59 / mi)

Pedal back and forth to work today.

Monday Jul 7, 2008 #

Running 26:00 [3] 2.8 mi (9:17 / mi)

Morning run in the fog with Andrew. Andrew slipped off the edge of the sidewalk and may have slightly twisted his ankle. He probably was not feeling good because our pace slowed down. I think the intervals and other running are starting to help my fitness. Felt good today.

Sunday Jul 6, 2008 #

Weights 40:00 [3]

Sunday morning upper body weight training. Andrew is working tomorrow so we can't do the regular Monday night session.

Cycling 1:29:00 [3] 25.8 mi (3:27 / mi)

Nice road ride today. Weather was cool and breezy and the rain held off.

Saturday Jul 5, 2008 #

Running 20:00 [5] 2.5 mi (8:00 / mi)

12 Intervals - 30 second sprint/1 minute walk with 2 minute run for warm-up.

Thursday Jul 3, 2008 #

Running 25:00 [3] 2.5 mi (10:00 / mi)

Morning run with Andrew. Air was very humid and cool. For some reason by chest felt tight and I was having hard time breathing and could not run. It seemed like one our slower runs.

Cycling 1:31:04 [3] 21.24 mi (4:17 / mi)

Bike commute to and from work.

Wednesday Jul 2, 2008 #

Cycling 1:32:31 [3] 21.3 mi (4:21 / mi)

Pedal to and from work today.

Tuesday Jul 1, 2008 #

Cycling 43:52 [3] 10.34 mi (4:15 / mi)

Bike to work. The only way to get to work.

Cycling 45:00 [3] 10.5 mi (4:17 / mi)

Bike home from work. It was windy and looked like rain was on the way when I left, but it cleared up and became sunny. Another great ride!

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