Training Log Archive: YouRNotHereIn the 31 days ending Oct 31, 2008:
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| 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 | Tu | We | Th | Fr | |||||||||||||||||||||||||||||
Thursday Oct 30, 2008 #
Weights 50:00 [3]
Total body weight training.
Tuesday Oct 28, 2008 #
Core 18:00 [3]
Morning ab workout and push-ups.
Monday Oct 27, 2008 #
Weights 45:00 [3]
Upper body weight training.
Flat Barbell Bench Press: 95X10/115X10/135X8/155X4/145X5/135X8/115X10
Incline Dumbbell Curl: 20X10/25X10/30X5/25X8/20X10
Close Grip Bench Press:75X10/85X10/95X10/95X10/85X10
Cable Cross Over Lateral Raises: 20X12/30X8/20X10
Flat Barbell Bench Press: 95X10/115X10/135X8/155X4/145X5/135X8/115X10
Incline Dumbbell Curl: 20X10/25X10/30X5/25X8/20X10
Close Grip Bench Press:75X10/85X10/95X10/95X10/85X10
Cable Cross Over Lateral Raises: 20X12/30X8/20X10
Sunday Oct 26, 2008 #
Cycling 2:42:39 [4] 46.16 mi (3:31 / mi)
Group ride around hilly part of Howard county. Windy with temps in 60s. This was tough ride for me as I was off the back of several climbs but was able to catch up on the flats and downhills.
This billed as 40-45 mile ride and "slow". They failed to mention we would be going over most of the big hills in Howard County!
This billed as 40-45 mile ride and "slow". They failed to mention we would be going over most of the big hills in Howard County!
Saturday Oct 25, 2008 #
Running 24:30 [5]
Interval training. 15 rounds today. We ran faster than usual again. This was very tough workout.
Friday Oct 24, 2008 #
Cycling 1:23:23 [3] 20.87 mi (4:00 / mi)
Bike to work today. It was cold ride in - only 35 degrees F. Good thing I had all my cold weather gear handy and ready to jump into. Ride home is getting a little darker. Had to turn on the tail light and then the head light near end of the ride.
Thursday Oct 23, 2008 #
Running 35:28 [3] 4.3 mi (8:15 / mi)
Run with Andrew after work. It seemed like we ran a little harder this week than normal. This was the Hobbits Glen-Swansfield run that has two steep hills. Andrew was really pushing me up the first long hill.
Weights 45:00 [3]
Upper body weight training. We're back into doing flat bench barbell presses which we have not done in a long time. We've mostly been working with dumbbells.
Bench Press: 95X10/115X10/135X8/155X2/135X6
Incline Dumbbell Curl: 20X10/25X8/25X6/22.5X10
Incline Press: 35X10/30X10
Incline Flys: 35X10/30X10
Pull-Ups: 6/5/5/4
Dips: 8/8/8
Bench Press: 95X10/115X10/135X8/155X2/135X6
Incline Dumbbell Curl: 20X10/25X8/25X6/22.5X10
Incline Press: 35X10/30X10
Incline Flys: 35X10/30X10
Pull-Ups: 6/5/5/4
Dips: 8/8/8
Wednesday Oct 22, 2008 #
Yoga 1:03:00 [2]
Finally back to do some sort of exercise. After a cold weekend of camping and hiking at Shenandoah I guess I needed a few days off to recover. Spending 3 days outside in 40 degrees can wear you out!
Worked on flexibility with a yoga workout so I can hop on and off my bike quicker.
Worked on flexibility with a yoga workout so I can hop on and off my bike quicker.
Core 18:00 [3]
Abdominal workout after the yoga.
Sunday Oct 19, 2008 #
Hiking 40:00 [3] 1.4 mi (28:34 / mi)
Very fast hike to Dark Shadow Falls before heading out of the park after cold but fun weekend.
Saturday Oct 18, 2008 #
Hiking 3:30:00 [2] 6.0 mi (35:00 / mi)
Hiking at Shenandoah. Hawksbill and then Stony Man Cliffs. Very cool but sunny weather. Great views and peak of the fall foilage.
Friday Oct 17, 2008 #
Hiking 1:00:00 [2] 1.5 mi (40:00 / mi)
Hiking in Shenandoah National Park. After driving to the park today, did the Bearfence Mountain rock scramble hike. Great views and lots fun climbing over the rocks.
Thursday Oct 16, 2008 #
Running 24:30 [5] 2.25 mi (10:53 / mi)
15 running intervals.
Weights 55:00 [3]
Upper body weight training after the run.
Tuesday Oct 14, 2008 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Cycling 1:25:24 [3] 20.79 mi (4:06 / mi)
Bike to work today.
Monday Oct 13, 2008 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Cycling 1:20:57 [3] 20.77 mi (3:54 / mi)
Bike to and from work on the cross bike.
Running 34:34 [3] 3.75 mi (9:13 / mi)
Run after work with Andrew.
Weights 35:00 [3]
Short upper body weight training.
Saturday Oct 11, 2008 #
Running 24:30 [5] 2.75 mi (8:55 / mi)
Interval training. 15 intervals of 30 second run/60 second walk with 2 minutes warm-up run.
Mountain Biking 1:25:00 [3]
Mountain bike with Kevin at Patapsco. Started at Rockburn and did the regular loop. Very nice sunny, cool day in the woods. Trails nice and dry. Kevin hardly ever gets to ride dry trails in the UK. He says it is perpetual mud. We're lucky to live near so many nice trails here.
Friday Oct 10, 2008 #
Cycling 1:25:00 [3] 20.5 mi (4:09 / mi)
Bike to work on the fixed gear bike.
Thursday Oct 9, 2008 #
Cycling 1:25:00 [3] 20.5 mi (4:09 / mi)
Bike to work on the fixed gear. That bike is really getting me into good shape. It looks like being forced to pedal all the time is a good thing.
Weights 50:00 [3]
Total body weight training with Andrew.
Wednesday Oct 8, 2008 #
Running 22:39 [5] 2.9 mi (7:49 / mi)
Run after work. This was effort to get best time possible. I beat my best time on this course by 1:32. Of course this was running by myself without Andrew. He does not like to run hard downhill. I like to make up time by stretching out my stride on the descents. This is out and back course with more up hill on the way back. Time at the turn around was 10:45 for a pace of 21:30.
Tuesday Oct 7, 2008 #
Cycling 1:30:00 [3] 20.5 mi (4:23 / mi)
Ride to work and back on the fixie. I stopped at Race Pace Bikes on the way home to get a new chain. I don't even know how old the previous chain was but it was really stretched out.
Wednesday Oct 1, 2008 #
Running 23:00 [5]
Interval running workout. Still doing 14 intervals of 30 second sprint/1 minute walk. We're going farther each time meaning we're running faster during the sprints.