Training Log Archive: YouRNotHereIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
10 AM
Cycling 52:54 [5] 16.96 mi (3:07 / mi)
Triathlon training. First the bike, then straight into run.
Running 25:54 [5] 3.1 mi (8:21 / mi)
Did the 5K run after the bike ride with probably 4 minute transition to unlock door, go in house, answer questions about "what are you doing?"...
Friday Jul 30, 2010 #
Cycling 1:31:00 [4] 26.2 mi (3:28 / mi)
Bike to work. The weather was so nice I could not resist taking the long way home.
Thursday Jul 29, 2010 #
7 AM
P90X 58:30 [5]
P90X Plyometrics.
6 PM
P90X 30:00 [5]
Half of the P90X Core Synergistics work-out before going out to DC for Charo's Redskins Cheerleader Calendar release party.
Wednesday Jul 28, 2010 #
Cycling 51:25 [4] 14.99 mi (3:26 / mi)
I had to give myself a break and skip the Plyometrics this morning. I will do Core tonight with Luisa. So, I rode to work and it was probably the fastest I have ever ridden the 7.1 miles. The route has lots of traffic lights and some bike paths so it's hard to end up with a 20MPH average. I was close at around a 19.6 MPH this morning. Also, had fast ride home.
6 PM
P90X 58:30 [5]
P90X Core Synergistics with Luisa. This was tough workout for both of us.
Tuesday Jul 27, 2010 #
7 AM
P90X 55:00 [5]
P90X Plyometrics. My legs were feeling like lead on a few of the exercises but made it thru most of this workout. I skipped the "bonus round" and went right to cool down because I was running a little late.
6 PM
P90X 35:00 [5]
P90X Core Synergistics. It was tough to get started on this tonight. It's Andrew's birthday and had lots of stuff to do but was able to squeeze in 2/3 of this workout.
Monday Jul 26, 2010 #
7 AM
P90X 58:30 [5]
P90X Plyometrics. My program this week will be Plyo in the morning and Core Synergistics in evening. I want to see how my body reacts to two extreme workouts per day.
6 PM
P90X 58:00 [5]
P90X Core Synergistics. Lots of push-ups and other exercises that focus on the core. Very tough workout.
Saturday Jul 24, 2010 #
7 AM
Cycling 1:01:57 [5] 19.73 mi (3:08 / mi)
Triathlon training. First the bike ride which I made about 4 miles longer than the event. I was able to get on the road before the heat really hit today.
Running 29:38 [5] 3.4 mi (8:43 / mi)
After the bike ride went right into the run with 30 seconds of brisk walking after I started the timing. I was pretty wiped out from the ride and it was hot so my time was not great.
Friday Jul 23, 2010 #
3 PM
P90X 58:30 [5]
P90X Legs and Back workout. I made it thru this very tough workout of squats, lunges and pull-ups. Now off to the pool - it's about 100F outside!
4 PM
Swimming 21:00 [3] 0.48 mi (43:47 / mi)
Swimming after the P90X workout. It felt great to be by the pool on this hot day. Lots of people are swimming laps at the pool. The lifeguards had to set up an extra lap lane to accommodate everybody.
Thursday Jul 22, 2010 #
7 AM
Running 24:47 [5] 3.18 mi (7:48 / mi)
Morning 5K run.
6 PM
P90X 58:00 [3]
I did the P90X X-Stretch in place of yoga today.
Wednesday Jul 21, 2010 #
Cycling 51:53 [3] 14.78 mi (3:31 / mi)
Bike to work and home. Very fast ride in of around 22 minutes.
6 PM
P90X 58:30 [5]
P90X Shoulders and Arms workout with Luisa.
Tuesday Jul 20, 2010 #
Cycling 1:30:53 [4] 26.21 mi (3:28 / mi)
Bike to work with scenic route on the way home. It was a hot and windy ride but I felt like I kept a pretty good pace.
Monday Jul 19, 2010 #
4 PM
P90X 53:30 [5]
P90X Chest and Back workout. This was a really hard workout probably because I did not eat properly today.
Sunday Jul 18, 2010 #
12 PM
P90X 58:00 [4]
P90X Kenpo kick boxing.
Saturday Jul 17, 2010 #
9 AM
Cycling 42:05 [4] 12.7 mi (3:19 / mi)
I intended to do a 15.5 mile ride to train for the North East Triathlon but my route was way shorter than I thought it would be. Should have mapped it out first. Then, the best downhill section of road is being re-paved and has those horrible grooves that shook my bike so much I thought it would collapse with me on it. I had to come to a stop to settle my self down, start again and then go about 8MPH for a 2 mile stretch where I should have been going 25MPH. So, today's ride not a good gauge of time. It was a very hilly route with the Tridelphia Rd hill included.
Running 25:21 [5] 3.1 mi (8:11 / mi)
After the ride went straight into the run. 30 seconds of brisk walking at the start then started running. Felt good at start then stated to slow at the end. My time at the turn around on the out and back was 12:27 so I really slowed down on the 2nd half of the course.
Friday Jul 16, 2010 #
7 AM
P90X 46:00 [5]
P90X Abdominal workout then the first 30 minutes of the Legs and Back routine. Legs and Back is so tough that I have to do the ab workout first because I'll be too tired to do it afterward.
5 PM
P90X 58:00 [5]
P90X Plyometrics. I missed this on Tuesday so did the make up workout on Friday evening.
Thursday Jul 15, 2010 #
Cycling 56:16 [3] 14.16 mi (3:58 / mi)
Pedal to work today. Today was our department outing at the Chesapeake Bay Beach Club. Went to that, ate a lot, drank a lot, then rode home.
Swimming 21:00 [4] 0.47 mi (44:42 / mi)
Swimming after getting home from work. This was supposed to be P90X Yoga night but the weather is too nice to be inside. Need to take advantage of the pool membership.
Wednesday Jul 14, 2010 #
Cycling 58:53 [3] 14.15 mi (4:10 / mi)
Bike to work today. I got lucky and missed the rain both ways. Headwind on the way home was no fun, though.
6 PM
P90X 1:15:00 [5]
P90X Shoulders and Arms workout followed by abdominal workout with Luisa.
Tuesday Jul 13, 2010 #
7 PM
Swimming 22:00 [4] 0.47 mi (46:50 / mi)
Swimming 33 lengths.
Monday Jul 12, 2010 #
7 AM
P90X 54:30 [5]
P90X Chest and Back workout. I almost quit after the first round of this but stuck with it and finished the workout.
6 PM
P90X 16:00 [4]
P90X Abdominal workout. This is a little easier if you don't do it right after the resistance workout. This was good warm-up for interval runs I did afterwards.
Running 21:00 [5] 2.2 mi (9:33 / mi)
Interval training. 3 minute warm-up run, then 12 intervals of 30 second sprint/60 second walk. This was a little easier then I remember intervals to be.
Sunday Jul 11, 2010 #
8 AM
Running 39:09 [4] 4.3 mi (9:06 / mi)
Hobbits Glen-Swansfield run. Started off easy then picked up the pace on the steep climb up to Swansfield.
Saturday Jul 10, 2010 #
P90X 58:30 [4]
P90X Kenpo-X. Very fun workout. Lots of kicking and punching.
Friday Jul 9, 2010 #
6 AM
P90X 1:16:30 [3]
P90X Ab Ripper-X followed by 1 hour brutal Legs and Back workout.
3 PM
Swimming 50:00 [4] 1.2 mi (41:40 / mi)
Two sessions of swimming at Cunningham Falls State Park lake. The swimming area is 60 yards long. First session was 10 laps for 1200 yards then about 1 hour later did another 7 laps for 840 yards.
Thursday Jul 8, 2010 #
6 AM
Running 24:28 [5] 3.14 mi (7:48 / mi)
Morning 5K. This was supposed to be a run with Luisa but she is already giving up on the early morning runs.
8 AM
Cycling 54:44 [3] 14.14 mi (3:52 / mi)
Bike to work and home. It was not quite as hot as yesterday - only 97 degrees instead of 100!
6 PM
P90X 1:32:30 [4]
P90X Yoga. I have not done this for a few weeks. Very tough astanga yoga workout with some balancing, stretching and core work.
Wednesday Jul 7, 2010 #
Cycling 57:17 [3] 14.14 mi (4:03 / mi)
Back on the bike to pedal to work and home today. I finally got the tire on my cross bike fixed so rode it today. Very hot on the way home. I think it was so hot sweat was drying before I could even feel it. It was like riding in an outdoor oven. Temp reading was 100F when I arrived home.
6 PM
P90X 1:16:30 [5]
P90X Shoulders and Arms workout followed by Ab Ripper-X.
Tuesday Jul 6, 2010 #
6 AM
Running 24:05 [3] 2.2 mi (10:57 / mi)
Morning run with Luisa.
6 PM
P90X 58:00 [5]
P90X Plyometrics. Very sweaty workout.
Monday Jul 5, 2010 #
P90X 1:14:00 [5]
P90X Chest and Back workout followed by Ab Ripper-X. I have not done this for several weeks. I find I lost the strength for pull-ups already. I'll need to work back up to the number I was doing before.
Swimming 15:00 [3] 0.73 km (20:31 / km)
Swimming at Hobbits Glen pool. 32 total lengths.
Saturday Jul 3, 2010 #
Running 32:00 [3] 3.1 mi (10:19 / mi)
Easy run with Luisa. She wants to start running so we did a 5K this morning. It was tough for her because she has not run of a long time. We'll keep going out together and she should improve.