Training Log Archive: RichBIn the 28 days ending Feb 28, 2014:
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Thursday Feb 27, 2014 #
4 PM
Ex Bike 1:00:00 [3]
Wednesday Feb 26, 2014 #
12 PM
Walking warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
4 PM
Ex Bike 1:00:00 [3]
Tuesday Feb 25, 2014 #
11 AM
Ex Bike 1:00:00 [3]
Monday Feb 24, 2014 #
12 PM
Walking warm up/down 32:00 [1] 2.0 mi (16:00 / mi)
Lunchtime walk.
4 PM
Weights 45:00 [3]
5 PM
Ex Bike 1:00:00 [3]
Sunday Feb 23, 2014 #
1 PM
Walking warm up/down 54:39 [1] 2.73 mi (20:01 / mi) +25m 19:28 / mi
Nice leisurely stroll with my lovely wife. We went down to *$ to look around and then moseyed home.
http://www.mapmywalk.com/workout/491090785
http://www.mapmywalk.com/workout/491090785
4 PM
Ex Bike 1:00:00 [3]
Took a break from sorting financial statements and watched Chad melt down calling the Mens 50K Cross Country Race. Exciting finish and a young US guy did very well.
Saturday Feb 22, 2014 #
12 PM
Walk/Jog Mix tempo 30:00 [2] 2.87 mi (10:27 / mi) +40m 10:01 / mi
Eric says this is a tempo run, so ... so be it! Week 5 Day 3 of Couch to 5K repeat at a new locale:
http://connect.garmin.com/activity/449409291
minus 11 seconds to tie my shoes (guess where)....
http://connect.garmin.com/activity/449409291
minus 11 seconds to tie my shoes (guess where)....
Walking warm up/down 9:33 [1] 0.68 mi (14:03 / mi) +7m 13:37 / mi
4 PM
Walking warm up/down 50:00 [1] 3.0 mi (16:40 / mi)
Neighborhood walk...
Thursday Feb 20, 2014 #
12 PM
Walking warm up/down 32:00 [1] 2.0 mi (16:00 / mi)
Lunchtime walk in the tropical 43 degrees.
5 PM
Ex Bike 1:00:00 [3]
Wednesday Feb 19, 2014 #
2 PM
Walk/Jog Mix intervals 29:59 [3] 2.8 mi (10:43 / mi) +22m 10:27 / mi
Did the 'hood walk jog for W5 D3 of Couch to 5K. This was a first, jogging for 20 minutes straight. I realize it aint no big deal for most here, but for a NON-runner, it is an accomplishment.
5 min walk
20 min jog
5 min walk
http://connect.garmin.com/activity/447838949
Some minor twinges in the gastroc about an hour after - I thought the stretch was sufficient...
Cheers! Onward and hoping for more snow melt. Maybe by the equinox, the grass will be available.
5 min walk
20 min jog
5 min walk
http://connect.garmin.com/activity/447838949
Some minor twinges in the gastroc about an hour after - I thought the stretch was sufficient...
Cheers! Onward and hoping for more snow melt. Maybe by the equinox, the grass will be available.
C • TR 2
Tuesday Feb 18, 2014 #
4 PM
Weights 45:00 [3]
Pumpitude?
5 PM
Ex Bike 1:00:00 [3]
Reducing plumpitude?
Monday Feb 17, 2014 #
11 AM
Ex Bike 1:00:00 [3]
Sunday Feb 16, 2014 #
9 AM
Weights 45:00 [3]
10 AM
Ex Bike 1:00:00 [3]
3 PM
Walking warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
Some snow walking - was tired of watching the Olympics.
Saturday Feb 15, 2014 #
11 AM
Ex Bike 1:00:00 [3]
More schnee - X bike time
2 PM
Walking 45:00 [3] 2.84 mi (15:51 / mi) +20m 15:30 / mi
Was a little stir crazy waiting for the snow to stop, and I needed to get a battery for the old desktop's motherboard (the computer is from 2004), so I wandered down to *$ and Staples in the snow the safe way. Did get to clamber over a snowbank. :-)
3 PM
Snow Shoveling 20:00 [2]
What, only 3" of sticky stuff? Mother nature, you're losing your mojo...
Got to use my favorite push shovel.
Got to use my favorite push shovel.
Friday Feb 14, 2014 #
7 AM
Snow Shoveling 1:30:00 [3]
Shoveled last night's 6 inches - 1 inch sleet base layer and 5 inches of snow atop it. Plow junk from yesterday and this morning was heavy. Had enough energy to help Eddie and Clarence next door for about 30 minutes.
1 PM
Walk/Jog Mix 30:00 [2] 2.71 mi (11:04 / mi) +31m 10:41 / mi
Saw that the plows did a good job on our street and a guy running his dawg at lunchtime. So, I ventured forth. Definitely felt my cold on the running parts, but I felt much better after I did. I guess the hood is OK to jog/walk in, better than indoor track, but not as nice as fields and woods.
Did a repeat of W5 D2.
5 minute walk
8 minute jog
4 minute walk
10 minute jog
3 minute walk
http://connect.garmin.com/activity/445141331
With warmer weather on the way, I realized I can tolerate blacktop, but I do get sore knees for a couple days.
Did a repeat of W5 D2.
5 minute walk
8 minute jog
4 minute walk
10 minute jog
3 minute walk
http://connect.garmin.com/activity/445141331
With warmer weather on the way, I realized I can tolerate blacktop, but I do get sore knees for a couple days.
Thursday Feb 13, 2014 #
11 AM
Ex Bike 1:00:00 [3]
Sweated out some cold virus. Will probably do some shoveling this afternoon - looks like a break is coming in the schnee.
2 PM
Snow Shoveling 50:00 [3]
8 inches of semi-sticky snow with Sharon and Andy. Will do the plow crud after a few more plow passes and the wraparound from the storm wraps around overnight.
Wednesday Feb 12, 2014 #
Note
Sick - Got a cold today. Saving strength for snow shoveling.
6 PM
Walking warm up/down 10:00 [1]
Walked around some shops waiting for Andy to get out of the Lego movie.
Monday Feb 10, 2014 #
6 AM
Snow Shoveling 15:00 [2]
Two inches of the light and fluffy. Off to work now.
5 PM
Ex Bike 45:00 [3]
Sunday Feb 9, 2014 #
8 AM
Ex Bike 1:00:00 [3]
Needed to do some coding on my inlaws business computer later this morning, so I burned off some of last night's negamaki this morning. Hope to go for a walk this afternoon.
3 PM
Walking warm up/down 40:00 [1] 2.5 mi (16:00 / mi) +15m 15:43 / mi
Went for the stroll before the snow. 5000 steps on the pedo, sometimes clambering over snowbanks.
Saturday Feb 8, 2014 #
2 PM
Walk/Jog Mix intervals 30:00 [2] 2.8 mi (10:43 / mi) +19m 10:30 / mi
I am tired of the indoor track and what it is doing to my knees. So, I needed to get outside. Problem is most roads are narrow with snowbanks on the sides and Allentown drivers are basically incompetent. So, I think. Where is it safe to do my program? Wait, my employer's campus is a ghost town on weekends, the roads are clear (if a bit salty) and better yet, the gym is there!
So, this was the proper W5 D2 of Couch to 5K, but I decided to do a touch more:
5 min walk
8 min jog
5 min walk
10 min jog (instead of 8(
2 min cool down
Even though most of it was blacktop, it felt far far better than the rubberized track.
Also, spoke with the gym staff - the track is actually 14.5 laps per mile (~110 m per lap). So, I need to fix some distances. Told youze guyze that I am not that fast. ;-)
Here is the course:
http://connect.garmin.com/activity/442339340
So, this was the proper W5 D2 of Couch to 5K, but I decided to do a touch more:
5 min walk
8 min jog
5 min walk
10 min jog (instead of 8(
2 min cool down
Even though most of it was blacktop, it felt far far better than the rubberized track.
Also, spoke with the gym staff - the track is actually 14.5 laps per mile (~110 m per lap). So, I need to fix some distances. Told youze guyze that I am not that fast. ;-)
Here is the course:
http://connect.garmin.com/activity/442339340
3 PM
Weights 45:00 [3]
Pump apres jog/walk.
I guess some wonder what this workout is:
40 pushups, 15 lat pulldowns of 112.5 lbs
Stretch Hamstrings
30 pushups
Quad stretched
15 lat pulldowns of 112.5 lbs
144 crunches (3 positions) at 4th incline position with 14 lb medicine ball
Calf Stretches with drink of water
Curls - 15 reps at 35 lbs each arm
Side raises at 10 and 2 oclock - 12 lbs 15 reps, then front raises 15 reps
108 crunches (same 3) at 3rd incline position with 14 lb ball
Curls - 10 reps at 45 lbs each arm
Repeat side and front raises
90 crunches at 2nd incline position and 14 lb ball
drink of water
Dumbell Rows with extra shrug - 15 reps with 30 lbs each arm
Tricep lifts with bench - 15 reps with 15 lbs each arm
Rotator Cuff - lying down external rotation - 15 reps with 8 lbs each arm
Rotator - internal rotation with blue exercise band attached to machine - 15 reps with 8 lbs each arm
72 crunches at top incline position and 14 lb ball
Angular Dumbell Rows - 12 reps each arm with 40 lbs
Tricep lifts - 12 reps with 20 lbs each arm
Repeat both rotator cuffs
Done in 45 minutes if unimpeded.
I guess some wonder what this workout is:
40 pushups, 15 lat pulldowns of 112.5 lbs
Stretch Hamstrings
30 pushups
Quad stretched
15 lat pulldowns of 112.5 lbs
144 crunches (3 positions) at 4th incline position with 14 lb medicine ball
Calf Stretches with drink of water
Curls - 15 reps at 35 lbs each arm
Side raises at 10 and 2 oclock - 12 lbs 15 reps, then front raises 15 reps
108 crunches (same 3) at 3rd incline position with 14 lb ball
Curls - 10 reps at 45 lbs each arm
Repeat side and front raises
90 crunches at 2nd incline position and 14 lb ball
drink of water
Dumbell Rows with extra shrug - 15 reps with 30 lbs each arm
Tricep lifts with bench - 15 reps with 15 lbs each arm
Rotator Cuff - lying down external rotation - 15 reps with 8 lbs each arm
Rotator - internal rotation with blue exercise band attached to machine - 15 reps with 8 lbs each arm
72 crunches at top incline position and 14 lb ball
Angular Dumbell Rows - 12 reps each arm with 40 lbs
Tricep lifts - 12 reps with 20 lbs each arm
Repeat both rotator cuffs
Done in 45 minutes if unimpeded.
Friday Feb 7, 2014 #
11 AM
Ex Bike 1:00:00 [3]
900 kcal = 0.25 lb of blubber.
Wednesday Feb 5, 2014 #
12 PM
Snow Shoveling 1:30:00 [3]
Who would have thought 2 inches of sleety slush would weigh that much? Well, water does have a density of 62.4 lb/ft³, so I can see that. That was a workout - lucky to have stretched before and after. No weights needed again. ;-)
This gets a solid 3.
This gets a solid 3.
3 PM
Ex Bike 45:00 [3]
After a couple teleconferences, a spin on the x bike to loosen things up again. More stretching, but not as hardcore as anniemac!
Tuesday Feb 4, 2014 #
4 PM
Walk/Jog Mix 30:00 [2] 2.99 mi (10:02 / mi)
Accidentally did W6 D1 of Couch to 5K instead of W5 D2. D'Oh!
Here be the times:
5 min walk
5 min jog
3 min walk
8 min jog
3 min walk
5 min jog
1 min walk
43 1/4 laps for those that know....
Knees were creaky on the rubberized track after serious snow shoveling yesterday. I used to be invincible? LOL.
More snow/ice fun tomorrow...
Here be the times:
5 min walk
5 min jog
3 min walk
8 min jog
3 min walk
5 min jog
1 min walk
43 1/4 laps for those that know....
Knees were creaky on the rubberized track after serious snow shoveling yesterday. I used to be invincible? LOL.
More snow/ice fun tomorrow...
C • 5K 5
Monday Feb 3, 2014 #
11 AM
Ex Bike 1:00:00 [3]
A little pre-shoveling housebound calorie burn.
3 PM
Snow Shoveling 1:30:00 [3]
9-10 inches of the wet and gloppy.
Went out twice - first to do everything down to where the plow dumps - that was an hour with Andy. Second was after the Man City loss to Chelsea when I took care of the plow cottage cheese. It was a fine workout, maybe no weights tomorrow....
And the best part is - I shoveled smart and did not hurt the piriformis this time. In the words of James Brown, "heh!"
Went out twice - first to do everything down to where the plow dumps - that was an hour with Andy. Second was after the Man City loss to Chelsea when I took care of the plow cottage cheese. It was a fine workout, maybe no weights tomorrow....
And the best part is - I shoveled smart and did not hurt the piriformis this time. In the words of James Brown, "heh!"
Sunday Feb 2, 2014 #
9 AM
Ex Bike 1:00:00 [3]
Ex Bike before heading down to Downingtown to have lunch with hiking buds at the Liberty breworks.
2 PM
Walking warm up/down 45:00 [1] 2.0 mi (22:30 / mi) +25m 21:39 / mi
Moseying around with fellow orienteer Suzanne exploring a bizarre abandoned property....
Saturday Feb 1, 2014 #
9 AM
Walk/Jog Mix 30:00 [2] 2.96 mi (10:08 / mi) +5m 10:05 / mi
W5 D1 of Couch to 5K. Things really vary this week, but here's today:
5 min walk
5 min jog
3 min walk
6 min jog (it was to be 5, but I wanted to at least match last weeks jog time)
3 min walk
5 min jog
3 min walk
43 laps again today on the rubberized track. I am hoping that there will be enough snowmelt between now and Monday to enable a return to jogging on grass. Fingers crossed.
5 min walk
5 min jog
3 min walk
6 min jog (it was to be 5, but I wanted to at least match last weeks jog time)
3 min walk
5 min jog
3 min walk
43 laps again today on the rubberized track. I am hoping that there will be enough snowmelt between now and Monday to enable a return to jogging on grass. Fingers crossed.
10 AM
Weights 45:00 [3]
11 AM
Ex Bike warm up/down 20:00 [2]
Cool down prior to stretching on the X Bike. Lower intensity...