Training Log Archive: YouRNotHereIn the 31 days ending Jan 31, 2009:
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| 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 | Sa | ||||||||||||||||||||||||||||
Thursday Jan 29, 2009 #
Weights 1:00:00 [3]
Total body weight training.
Monday Jan 26, 2009 #
Cycling 1:25:00 [3] 20.5 mi (4:09 / mi)
Bike to and from work. Morning was cold with light flurries. It was the perfect kind of snow for riding. On the ride home my light battery ran out so last few miles in the dark. It was off main roads so it was not a problem.
Weights 50:00 [3]
Total body weight training.
Sunday Jan 25, 2009 #
Orienteering race 1:04:30 [4] 6.0 km (10:45 / km)
Green course at QOC Greenbelt meet. Bad, bad, bad....
Running race 15:37 [5] 2.0 mi (7:48 / mi)
Howard County Strider 2 miler at Thunderhill ES. Much better than the O-meet.
Friday Jan 23, 2009 #
Cycling 1:20:00 [3] 20.5 mi (3:54 / mi)
It's a nice day so decided to get back on the bike and ride to work. It was a bit cold on the way in but I was dressed properly. Was not feeling as strong on the bike because it's been several weeks since I have ridden. Nice ride home in 50 degree weather.
Thursday Jan 22, 2009 #
Weights 50:00 [3]
Total body weight training.
Wednesday Jan 21, 2009 #
Running 30:00 [5] 3.36 mi (8:56 / mi)
Treadmill workout. 5 minutes warm-up. 1 mile at 8.2 MPH, then various levels that were strenuous but not killing me. 5 minute cool-down.
Monday Jan 19, 2009 #
Running 25:00 [5] 2.5 mi (10:00 / mi)
Hill repeats at Centennial Park. First warm-up for about .5 miles, then three hard runs up 1/3 mile hill and jog back down. Times on the runs up were: 2:11, 2:21 and 2:29. Next time need to do more reps. I was running in a steady but peaceful snow fall. First real snow this winter. Of course, driving back home from the park after the first snow of the year was a big problem. Route 108 was backed-up and not moving. Probably somebody had slid sideways on the road or off the road. So I took back streets and and was able to make it home without getting stuck in traffic.
Sunday Jan 18, 2009 #
Running race 23:55 [5] 5.0 km (4:47 / km)
Howard County Strider weekly race. Ran the 5K race.
Saturday Jan 17, 2009 #
Yoga 1:00:00 [2]
Work on flexibility with yoga workout with Luisa.
Friday Jan 16, 2009 #
Running 28:00 [5] 3.46 mi (8:06 / mi)
Treadmill program again. 5K Run program on level 5. This is same program I did twice this week but this time I had to step off the treadmill when going up the final hill. Not sure if it was lack of energy or faster treadmill but I was just a lot more tired.
Wednesday Jan 14, 2009 #
Core 18:00 [3]
Abdominal workout, stretching, 60 push-ups.
Running 30:00 [4] 3.46 mi (8:40 / mi)
Same treadmill workout as last night - 5K run on level 5. Speed os 8 MPH for most of the run with incline from -1 to +3.
Tuesday Jan 13, 2009 #
Running 30:00 [4] 3.46 mi (8:40 / mi)
Treadmill running program. Did the 5K run program on level 5. I had never been able to make it thru this program before without slowing down, but did the entire program today. So, in spite of the bad time at Sunday's run, I must be getting in better condition.
Monday Jan 12, 2009 #
Weights 50:00 [3]
Back into the weight room for total body weight training. We lost some strength because we had not been here for about 10 days.
Sunday Jan 11, 2009 #
Running race 16:22 [5] 2.0 mi (8:11 / mi)
weight:156lbs
2 mile Howard County Striders race at Longfellow ES. This is tough loop course that I have run many times before. I was kind of disappointed in how I ran today considering how hard I thought I had trained this week. I was running much faster on the treadmill then I did outside today. Also, I'm carrying around at least 6 pounds extra weight, which does not help.
Thursday Jan 8, 2009 #
Core 18:00 [3]
Abdominal workout with stretching and 68 push-ups. I did this right before going to the gym for running workout.
Running 30:00 [5]
Treadmill running. 10 minutes warm-up/1.1 miles at 8.2 MPH, then back to 7.5 for .7 miles, then back up to 8.2 to finish off 2 mile run. Cool down for around 5 minutes.
Wednesday Jan 7, 2009 #
Core 18:00 [3]
Morning abs, stretching and push-ups (56).
Running 30:00 [5]
Treadmill interval workout. 10 minute warm-up, then 4 intervals of 45 seconds at 10 MPH/4:15 at 7 MPH. Able to do this without slowing below 7 MPH or stepping of the treadmill. 4 minutes cool-down.
Tuesday Jan 6, 2009 #
Core 18:00 [3]
Morning abs followed by stretching and 54 push-ups. I'm trying to add 2 push-ups per day so I can increase by 10 each week. Goal is 100 push-ups at once.
Running 30:00 [5]
Another treadmill workout. This time warmed up for 10 minutes then ran 8.2 MPH (7:19 per mile pace). Goal was to keep this up for 2 miles but could only keep this pace for 1 mile. Reduced down to 7.5 MPH for .5 miles and increased back to 8.2 by end of 2 miles. Also, increased the incline to 3 for last .1 mile to finish with hard effort. Then cool down for around 4 minutes. Good workout.
Monday Jan 5, 2009 #
Core 18:00 [3]
Morning abdominal workout followed by stretching and 52 push-ups.
Running 30:00 [5]
Treadmill interval workout: 5 minutes warm-up. Then 4 intervals of 40 seconds at 10 MPH followed by 4:20 at 7 MPH. Then 5 minute cool down. I did this program two weeks ago but this time I was able to complete this entire workout without stepping off treadmill or slowing down below 7 MPH.
Sunday Jan 4, 2009 #
Running race 14:48 [5] 2.0 mi (7:24 / mi)
Ran the Howard County Striders 2 mile race at Burleigh Manor ES. I did a lot better than I did on this course last year. Ran a 16:15 last year and under 15 this year. Will run another race next Sunday on a course I know very well because it's next door to our previous home.
Friday Jan 2, 2009 #
Core 18:00 [3]
Morning abdominal workout followed by push-ups.
Thursday Jan 1, 2009 #
Weights 50:00 [3]
Finally I got back into the gym after several days off vacationing for Holiday break. Total body weight training.