Training Log Archive: HKIn the 7 days ending Oct 7, 2017:
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Saturday Oct 7, 2017 #
Bike 2:00:18 [3] 33.0 mi (3:39 / mi) +1204ft 3:31 / mi
Got in a short but incredibly windy ride before the rain! That wind almost knocked me off my bike a few times!
Friday Oct 6, 2017 #
Weights 50:00 [2]
With two 15 pound dumbbells
Shoulder press- 15 reps
Curls - 15
Romanian dead lift - 15
Side bend (obliques) - 15
Standing Back row - 15
Lunges - 10 each leg
Squats - 15
Sumo squats - 15
Curtsy lunges - 10 each leg
Single leg Romanian dead lift - 10 each leg
Calf raises - 30
Then with 10lb dumbbells...
Lateral shoulder raises- 15
Overhead tricep extension - 15
Then after that I did 4 rounds of abs and threw one more squat/shoulder thing in between
With one 15lb dumbbell...
Overhead crunches - 15
Pocket pickers (Russian twists but you touch the weight To the floor on each side) - 15 each side
Single arm squat to shoulder press - 15 each side
Shoulder press- 15 reps
Curls - 15
Romanian dead lift - 15
Side bend (obliques) - 15
Standing Back row - 15
Lunges - 10 each leg
Squats - 15
Sumo squats - 15
Curtsy lunges - 10 each leg
Single leg Romanian dead lift - 10 each leg
Calf raises - 30
Then with 10lb dumbbells...
Lateral shoulder raises- 15
Overhead tricep extension - 15
Then after that I did 4 rounds of abs and threw one more squat/shoulder thing in between
With one 15lb dumbbell...
Overhead crunches - 15
Pocket pickers (Russian twists but you touch the weight To the floor on each side) - 15 each side
Single arm squat to shoulder press - 15 each side
Wednesday Oct 4, 2017 #
Bike 4:54:28 [3] 31.1 mi (9:28 / mi) +2175ft 8:53 / mi
Since it was crap weather this morning back home, we headed up to Kettle to escape the crap! It was Vickie's first time riding the whole thing...from the John Muir blue loop, the connector to Emma Carlin, the green loop at Emma, and then back! It was a great ride even though Vickie took a spill that pulled her shoe off!
Tuesday Oct 3, 2017 #
Bootcamp 1:00:00 [4]
Premium athletes!!
Monday Oct 2, 2017 #
Run 44:50 [3] 5.4 mi (8:18 / mi) +223ft 7:59 / mi
Just a short run today but my body felt like poo sludge! Had a late lunch, so that definitely didn't agree with the whole running idea. I felt like I was going to puke which made hills felt like mountains! I made it without puking though! And I really wish gnats would stay out of eyeballs!
Sunday Oct 1, 2017 #
Bike 1:47:33 [3] 15.1 mi (7:07 / mi) +1106ft 6:40 / mi
Just a short but awesome ride today! A lot of hikers and beginners out today so we had to turn it around at cemetery hill to avoid the traffic jam, but it was still a great ride!