Training Log Archive: DARTvgIn the 7 days ending Nov 25, 2011:
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Friday Nov 25, 2011 #
Running 45:00 [3] 4.0 mi (11:15 / mi)
Weight Training 30:00 [3]
Ab lab w/mac
Thursday Nov 24, 2011 #
Mt Biking 1:10:00 [2] 7.0 mi (10:00 / mi) +500ft 9:22 / mi
Duthie park w/jvg...sweet technical ride to start thanksgiving off right
Tuesday Nov 22, 2011 #
Weight Training 1:20:00 [3]
This is more like a xfit work out but designed and executed by rvg:
Stretch, 3x10 pushups, 10 full situp, 10 crunch
1 mile run
3x10 pushups, 10 crunch, 10 side crunch l/r stretch
Versa climber 5 reps on 1 min 5 rests 1 min
5x 1 minute plank w/ 1 min rest
10 minute eliptacal
3x dumbell press(10@35), one armed row (10@35), shoulder press (10@25/30)
Stretch, 3x10 pushups, 10 full situp, 10 crunch
1 mile run
3x10 pushups, 10 crunch, 10 side crunch l/r stretch
Versa climber 5 reps on 1 min 5 rests 1 min
5x 1 minute plank w/ 1 min rest
10 minute eliptacal
3x dumbell press(10@35), one armed row (10@35), shoulder press (10@25/30)
Sunday Nov 20, 2011 #
Orienteering 15:00 [3] 2.0 mi (7:30 / mi)
First leg of fall beast...5 controls in order, straight forward. Temps were really low@32 degrees. Very cold, thankful it was not raining/snowing. Most significant accomplishment was helping glenn jump out of retirement
Mt Biking 1:15:00 [3] 8.0 mi (9:22 / mi) +1200ft 8:13 / mi
Climb up rattlesnake ridge. Forgot to put my tow on the bike...jvg and i both helped push glenn up the hill. Biked up and into 3" of snow. Threw in a 60' bikewhack as we didnt see the faint trail we were looking for. Its been a while since i bike whacked w/ glenn and jvg...very nostalgic. Ta'd fast and were with the lead pack.
Orienteering 2:00:00 [3] 6.0 mi (20:00 / mi) +1200ft 16:49 / mi
Started off well. Up with front pack, two solos and miles/christi were right in front of us. At P3 glenn really wanted another bushwack, we went for it and worked quickly down the vegetated ridge. Jvg slipped on a log and tweaked her ankle...no bueno. We gave her 6-800 mg of ibuprofen. Slowly worked our way out to the road where we saw mannys and solo guy pass at the road.
Jvg was convinced that we should keep moving forward, so we hobbled over to p4 and p5 where she started to run again. Jvg hit a wet rock and crumpled...game over. She's ok, went to hospital and got an x-ray, no breaks. Well getem next time. It ewas fun to be out there w/jen and glenn. Also fun to see all the hard core pacnw's out playing.
Jvg was convinced that we should keep moving forward, so we hobbled over to p4 and p5 where she started to run again. Jvg hit a wet rock and crumpled...game over. She's ok, went to hospital and got an x-ray, no breaks. Well getem next time. It ewas fun to be out there w/jen and glenn. Also fun to see all the hard core pacnw's out playing.