Training Log Archive: DARTvgIn the 7 days ending Oct 9, 2009:
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Thursday Oct 8, 2009 #
Running 50:00 [3] 6.0 mi (8:20 / mi) +100ft 8:12 / mi
lunch time run and a 20 minute stretch afterwards
Wednesday Oct 7, 2009 #
Running 15:00 [4] 1.6 mi (9:22 / mi)
Treadmill, tempo
3 minute warm up walk
1 minute 9mph
3x1 minute 10mph
1 minute 11mph
4x1 minute recovery shuffling at 4mph inbetween each sprint
3 minute warm down run
3 minute warm up walk
1 minute 9mph
3x1 minute 10mph
1 minute 11mph
4x1 minute recovery shuffling at 4mph inbetween each sprint
3 minute warm down run
Weight Training 50:00 [3]
Core:
Plank, side plank, weighted plank, v-sit russian twist, pike with weighted ball, side crunch w/weight, plank push ups, back estensions on ball, pull ups and leg lifts.
Plank, side plank, weighted plank, v-sit russian twist, pike with weighted ball, side crunch w/weight, plank push ups, back estensions on ball, pull ups and leg lifts.
Trail Running 1:00:00 [1] +500ft
walk down trails from my house w/ JVG and Jaden. went so some park and then climbed back up the hill.
Tuesday Oct 6, 2009 #
Soccer 1:00:00 [4]
2.5 hour game, but I took a lot of subs. Other team was pretty physical, I thought I would run hard and take subs .
Monday Oct 5, 2009 #
Road Biking 1:05:00 [3] 17.0 mi (3:49 / mi)
commute
Road Biking 1:20:00 [3] 17.0 mi (4:42 / mi) +1200ft 4:25 / mi
Commute home...forest drive crushed me.
Sunday Oct 4, 2009 #
Running 1:30:00 [1] 3.5 mi (25:43 / mi)
walking arround Issaquah with Jaden in my backpack. Good for a recovery day.
Saturday Oct 3, 2009 #
Event: Big Tahoma Rogaine
Mt Biking 5:57:00 [4] 38.0 mi (9:24 / mi) +6000ft 8:10 / mi
first half of big tahoma rogaine. We were too ambitious with our route and luckily had an out that got us back with 3 minutes to spare.
Trail Running 5:40:00 [4] 25.0 mi (13:36 / mi) +5000ft 11:26 / mi
Guessing on distance and elevation, good loop and we picked up just enough to beat Aaron and Aaron (our team mates) by 10 points! I think we had 1465 and they had 1455...too funny. They had a much different route selection and point profile and we were still neck and neck.