Training Log Archive: YouRNotHereIn the 7 days ending Dec 3, 2006:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Dec 3, 2006 #
Trail Running 40:00 [5] 4.0 mi (10:00 / mi)
Trail running at Patapsco State Park. I really need to train for running this week because of upcoming QOC McKeldin orienteering meet next weekend. This run was tough with steep climb at the end.
Orienteering 1:45:00 [2] 3.5 mi (30:00 / mi)
After trail run, did some hiking around the park. Practice using the park map to navigate from point to point.
Saturday Dec 2, 2006 #
Running 20:00 [3] 1.8 mi (11:07 / mi)
Need to get back into running. Short run around the neighborhood before putting up Christmas lights on the house.
Friday Dec 1, 2006 #
Core 18:00 [3]
Abdominal workout with ankle weights followed by stretching. No biking to work today because there are thunderstorms predicted for late afternoon. I like to avoid lightening!
Weights 45:00 [3]
Legs workout: Squats 10/10/10/8 135/185/205/185, Lunges 8/8/8 135/145/155, Clean 6/6/5/5 95/95/100/105, Hamstring Leg Curl 10/8/6 55/60/65
Thursday Nov 30, 2006 #
Core 18:00 [3]
Morning abs with ankle weights and stretching.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bike to work. Another nice day - the warmest so far this week. Could of worn shorts.
Cycling 40:00 [3] 7.0 mi (5:43 / mi)
Bike home. Still warm out. Tomorrow supposed to be rainy and windy.
Weights 50:00 [4]
Upper body workout: Dumbbell Bench Press 12/10/8/6/5 50/55/60/65/70, Preacher Curls 10/10/8 45/45/55, Tricep Pull-Down 10/10/8 90/90/100, Flys 12/10/8 35/40/45, Crossovers 10/10/8 60/60/70, Seated Military Press 10/8/6 65/85/95 Pull Ups 6/5 Dips 10/12 Incline Bench Press 6/6 45/50. By the end of this I'm really tired so the weights and reps start going down.
Wednesday Nov 29, 2006 #
Core 18:00 [3]
Morning abs and stretching. This was "day 4" of the 5-day routine and it is the hardest one. I'm using ankle weights now so it's even harder.
Cycling 28:00 [4] 7.2 mi (3:53 / mi)
Bike to work. It was foggy, so I made sure to use my tail light and headlight. I see lots of car drivers don't bother with that.
Cycling 37:00 [4] 7.0 mi (5:17 / mi)
Bike home from work.
Yoga 45:00 [2]
Yoga with wife. Have not done yoga for a few weeks. Still great for flexibility and relaxation.
Tuesday Nov 28, 2006 #
Core 18:00 [3]
Morning core exercises for abs followed by stretching routine. Using 2.5 lb ankle weights for the ab workout now. Also, doing some yoga stretches.
Cycling 28:00 [3] 7.2 mi (3:53 / mi)
Bicycle to work. Cold mornings and mild afternoons. The weather has been great for riding so far this week.
Cycling 38:00 [4] 7.0 mi (5:26 / mi)
Bike home from work. I love having the trails to myself at night. I guess everybody is afraid of the dark!
Weights 50:00 [4]
Very intense legs & back workout. I was really sweating during this one. Squats 10/10/8/8/8 135/155/185/205/185 Clean 6/6/6 95/95/95 Lunges 8/8/8 135/145/155 Deadlift 10/8/8 135/155/165 One Leg Hamstring Curl 10/8/6 50/55/60
Monday Nov 27, 2006 #
Core 12:00 [3]
Got a late start so just the abdominal workout this morning.
Cycling 30:00 [3] 7.2 mi (4:10 / mi)
Bike to work. Should be having good weather all week. I need to keep riding because I gained a few pounds over the last few weeks.
Cycling 38:00 [3] 7.0 mi (5:26 / mi)
Bike home from work.
Weights 55:00 [4]
Weight Training. (Exercise Reps [Weight]) Dumbell Bench Press 12/10/8/6/5 45/55/60/65/70 Bench Press 6/8 135/115 One Arm Row 10/8/8 40/40/40 Medicine Ball Push Ups 16/12/8 Flys 10/10/10 35/40/35 Seated Military Press 8/8/6 65/85/95 Incline Bench Press 6/10 45/40 Pull Ups 5/4 Dips 8/12. Had a recovery drink after riding home and before the workout, so had a lot more energy today.