Training Log Archive: DARTvgIn the 7 days ending Jun 5, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||
Friday Jun 5, 2009 #
Road Biking 1:20:00 [2] 17.0 mi (4:42 / mi) +328ft 4:37 / mi
Commute to work, really tired. Woke up too late to connect with Ruaraidh posse. Perhaps later next week.
Weight Training 50:00 [4]
Cross fit, supersets of plyos and core in teh pain cave
Road Biking 2:30:00 [3] 41.0 mi (3:40 / mi) +656ft 3:36 / mi
Commute home around teh north end of the lake, BG to mary moore, west lake samamish...beat.
Wednesday Jun 3, 2009 #
Weight Training 1:00:00 [3]
Core core and more core. Bosu was my middle name.
Tuesday Jun 2, 2009 #
Running 1:04:00 [3] 8.0 mi (8:00 / mi) +98ft 7:54 / mi
Waterfront to Magnolia bridge and back
Road Biking 35:00 [3] 11.0 mi (3:11 / mi) +98ft 3:09 / mi
to marymoore for a soccer game
Soccer 1:00:00 [4]
1.5 hour game with lots of subs...took it very easy
Monday Jun 1, 2009 #
Road Biking 1:04:00 [3] 17.0 mi (3:46 / mi) +328ft 3:42 / mi
Issaquah to downtown, estimating mileage and climb. Need to get an odomoter on my road bike and run an altitude log.
C • Issaquah 10
Weight Training 1:15:00 [3]
One hour of power and 15 minutes of stretching. Lots of legs.
Squats super setted with box jumps x 3
leg extensions
Dumbell Bench supersetted with 10 clap push ups x 3
Weighted step ups
Rear delts
leg lifts in roman chair
Hamstring curls
some weird combo for core/back/biceps and lats (like a seated row but standing in squat position and pulling 135lbs to your belly.?.?)
Straight legged pull ups
Triceps
Full weighted sit ups
Tri extension leg lifts
Squats super setted with box jumps x 3
leg extensions
Dumbell Bench supersetted with 10 clap push ups x 3
Weighted step ups
Rear delts
leg lifts in roman chair
Hamstring curls
some weird combo for core/back/biceps and lats (like a seated row but standing in squat position and pulling 135lbs to your belly.?.?)
Straight legged pull ups
Triceps
Full weighted sit ups
Tri extension leg lifts
Road Biking 1:00:00 [3] 17.0 mi (3:32 / mi) +328ft 3:28 / mi
Seemed easier riding home, maybe I had the wind? But my legs were fried from squats, hammy curls and step ups.
Sunday May 31, 2009 #
Trail Running 2:00:00 [3] 5.0 km (24:00 / km) +656ft 20:00 / km
Guessed on time and elevation. We did the first Trioba trekking loop backwards. Spent some time sight seeing at 9 and someone had already grabbed 5 without us knowing..
Kayaking 1:15:00 [3] 7.0 mi (10:43 / mi)
Rafted the N. Fork of the Sky....trioba route.