Training Log Archive: YouRNotHereIn the 7 days ending Jan 21, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Jan 21, 2007 #
Running 43:00 [4] 4.75 mi (9:03 / mi)
Finally got out for a run in the neighborhood. It's cold - around 27F. Snow is predicted for later.
Core 18:00 [3]
Abs workout and stretching after the run.
Saturday Jan 20, 2007 #
Cardio 30:00 [5]
Did the CyBex bike at the gym. It was the Pikes Peak program level 11. This workout maintains a constant level of resistance but asks you to keep a cadence between 70 and 100, working up or down the "peak" by cadence of five every 15 seconds. It stays 45 seconds on highest cadence and 30 seconds at lowest. Absolutely brutal workout!
Friday Jan 19, 2007 #
Cycling 27:00 [3] 7.0 mi (3:51 / mi)
Bike commute to work. It's another nice day weatherwise so far. Temp was 32F as I left the house.
Cycling 38:00 [4] 8.0 mi (4:45 / mi)
Bike home from work. It finally got windy and colder. Great ride!
Weights 50:00 [3]
Legs and back workout at the gym. Added some extra sit-ups and back raises since I have missed abdominal workout the last two mornings.
Thursday Jan 18, 2007 #
Cycling 24:00 [4] 7.0 mi (3:26 / mi)
Bicycle to work. Was running late, so had to go fast. It was a great workout. Temperature about 24F at start.
Cardio 35:00 [4]
Hit the PreCor machine at the gym during lunch. Hill program starting on level 4. It went up to level 20 and was like slogging uphil thru mud when you're tired!
Cycling 38:00 [4] 8.0 mi (4:45 / mi)
Bike home from work. Weather is fantastic. I like the cold!
Weights 1:05:00 [3]
Upper body workout. Lots of sets of bench press up to 170 lbs. Also bicep curls, rows, dips, shoulder press, shoulder shrug, incline bench press & cable flys.
Wednesday Jan 17, 2007 #
Core 18:00 [3]
Hit the floor for morning abdominal workout with ankle weights. Then some yoga stretches.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. It was cold, around 20F when I left, but very sunny.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Another great ride! Weather is very pleasent and trails are free of dog walkers.
Tuesday Jan 16, 2007 #
Core 18:00 [3]
Morning abs and stretching workout.
Cardio 35:00 [4]
PreCor treadmill/stairclimber at the gym during lunch break. Did the Cross Country program starting on level 12. Very difficult on the highest peak of the program. Even harder than climbing the hills at Patapsco Orange Grove meet on Sunday!
Weights 45:00 [3]
Legs and back weight training.
Monday Jan 15, 2007 #
Cycling 29:00 [4] 7.0 mi (4:09 / mi)
Bike to work. I was running late so took the street route. I finally mapped this route on gmap-pedometer.com and it is 7 miles, not 7.2. Well, my estimate was pretty close.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home from work. It's so warm outside I didn't even need a jacket. Great ride!
Weights 1:00:00 [3]
Very good upper body workout.