Training Log Archive: DARTvgIn the 7 days ending Nov 21, 2008:
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Friday Nov 21, 2008 #
Weight Training 1:00:00 [4]
Off the rocker today...
-Sprint up 10 flights of stairs, then down 10 flights, then crawl down 2 head first and then crawl back up back ward (read push ups back up) 3 times.
-Plank 2 minutes
-8 sets of one minute crunch excercises. crunch, reverse crunch, leg lifts, leg extensions etc.
-Crawling one armed rows with 25lb dumbells
-Lunges with 25lb dumbells
-Moving push ups with 20 lb dumbells
-Lunges with 20 lb dumbells
Arms, chest shoulders....destroyed
-Sprint up 10 flights of stairs, then down 10 flights, then crawl down 2 head first and then crawl back up back ward (read push ups back up) 3 times.
-Plank 2 minutes
-8 sets of one minute crunch excercises. crunch, reverse crunch, leg lifts, leg extensions etc.
-Crawling one armed rows with 25lb dumbells
-Lunges with 25lb dumbells
-Moving push ups with 20 lb dumbells
-Lunges with 20 lb dumbells
Arms, chest shoulders....destroyed
Thursday Nov 20, 2008 #
Basketball 35:00 [3]
Lunch time hoops
Weight Training 15:00 [3]
Missed the first half of ab lab.
Wednesday Nov 19, 2008 #
Weight Training 1:10:00 [3]
weights and core.
Bench
Russian Twists
Plank on the big ball, while moving each leg out and off the ball 10 times
Fly
Leg Raises on the roman chair
One legged squat/Lunge w/weights (this hurts the day after)
Skull crushers
Dead Lifts
back extensio on the ball
Reverse crunch
stretching for 10 when done
Bench
Russian Twists
Plank on the big ball, while moving each leg out and off the ball 10 times
Fly
Leg Raises on the roman chair
One legged squat/Lunge w/weights (this hurts the day after)
Skull crushers
Dead Lifts
back extensio on the ball
Reverse crunch
stretching for 10 when done
Basketball 25:00 [4]
First half of the WAC game, then had to run to make it Mt biking with JVG, Mac and JPC. Forgot I had a game until just before it and tried to squeeze it in. Not enough time in the day to do everything I want to.
Mt Biking 1:35:00 [2]
Tapeworm...found a couple new trails and a fun trial section with a 60 foot log and a ladder approach. Had fun and was able to hammer tapeworm. Good times w/ beers after at whistle stop.
Tuesday Nov 18, 2008 #
Weight Training 20:00 [3]
Ab lab w/ Mac and JPC
Running 55:00 [3] 6.0 mi (9:10 / mi) +164ft 8:56 / mi
Myrtle Edwards to the grain Silo from the Wac...ran with the workout boys. Made them run the stairs twice.
Soccer 50:00 [4]
Lots of subs, I fought it and still got a good 50 minutes out of the game.
Monday Nov 17, 2008 #
Weight Training 1:15:00 [3]
Heavy weights, legs were a bit tired.
Squats in lunge position with 35lb weights
Bench, high reps
Kings chair
Military press with dumbells
Dead lift
Hovering seated rows
One legged squats on a step up
Balboas (Twisting crunches)
some other stuff
Squats in lunge position with 35lb weights
Bench, high reps
Kings chair
Military press with dumbells
Dead lift
Hovering seated rows
One legged squats on a step up
Balboas (Twisting crunches)
some other stuff
Sunday Nov 16, 2008 #
Road Biking 1:45:00 [3] 24.5 mi (4:17 / mi) +1972ft 3:59 / mi
West seattle to Red Town Trail head on Cougar w JVG and Glenn
Trail Running 2:10:00 [3] 11.0 mi (11:49 / mi) +2280ft 9:53 / mi
We were going to attempt to run to Squak, but the number of mishaps on our bikes forced us to shorten the run...we climbed every hill we could find.
Road Biking 1:30:00 [3] 20.0 mi (4:30 / mi) +1001ft 4:18 / mi
Biked home down Coal Creek, accross Lake Washington on I-90 and back to West Seattle. Legs were toast, broke a spoke and my back wheel was very untrue. This lead to brakes rubbing for almost half of the ride before we had to stop and true my wheel and do some spoke work. Great work out.
Saturday Nov 15, 2008 #
Orienteering 54:15 [4] 5.0 km (10:51 / km)
Thought CP12 was CP2 and wasted 5-6 minutes running circles around CP12...rookie mistake. Live and learn :-) Had fun battling with Hayes and Peteris after that.
Kayaking 2:38:00 [3] 12.83 mi (12:19 / mi)
Paddle around Mercer Island after the O meet, with JVG, Hayes and Glenn. Good times had by all.