Training Log Archive: YouRNotHereIn the 7 days ending Dec 11, 2006:
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Monday Dec 11, 2006 #
Weights 55:00 [3]
Upper body weight training.
Sunday Dec 10, 2006 #
Event: Mid-Atlantic Championships
Orienteering race 56:46 [5] 4.76 mi (11:56 / mi)
Ran the Orange course at QOC McKeldin meet today. Only had problem with one control and that was just a stupid mistake and lack of concentration. I started looking at control 6 on the map when I was on my way to control 5, so got off course. Then should have taken a better route choice from 8 to 9. Anyway finished third among the posted times when I left. I'm moving up to Brown or Green course at the next meet.
Saturday Dec 9, 2006 #
Note
(rest day)
Rest day before the QOC McKeldin meet tomorrow.
Friday Dec 8, 2006 #
Core 18:00 [3]
weight:151lbs
Morning core exercises plus stretching.
Cycling 26:00 [3] 7.2 mi (3:37 / mi)
Great ride in this morning - nice breeze pushing me along. Temp 22F when I left the house. Hopefully the wind dies down this afternoon so not so tough going home.
Cycling 40:00 [3] 7.5 mi (5:20 / mi)
Bike home from work. Not too windy. Great ride. I was feeling bad all day long because of work problems and felt like I was getting a fever. I thought the ride home would be miserable, but as soon as I got on the bike I felt better again. I'm always telling people at work that riding to and from work is great therapy and it's true.
Weights 45:00 [3]
Legs and back today: Squats 10/10/10/8/8 135/185/205/225/205 Cleans 6/6/5/4 95/100/105/110 Hamstrings Curls 10/8/6 60/65/70 Dead Lift 10/8/6 155/185/205 Abductor/Adductor 4 X 10 70/75/80/85 (first time doing these exercises so start out low and increase the weight next time).
Thursday Dec 7, 2006 #
Core 18:00 [3]
Morning abdominal workout, leg lifts and stretching.
Cycling 29:00 [3] 7.2 mi (4:02 / mi)
Bike to work. It's a little warmer today - 39F when I headed out the door.
Cycling 40:00 [3] 7.5 mi (5:20 / mi)
Bike home from work. This was after a big late lunch with with my team at work, so taking it easy otherwise I would lose my lunch! Very windy but not too cold - probably about 38F.
Weights 50:00 [3]
Upper body workout: Dumbbell Bench Press 12/10/8/6/6 50/55/60/65/70 Tricep Curl 8/8/8 65/75/65 Bicep Curl 8/8/8 50/60/65 Seated Shoulder Press 10/8/8/8 75/85/95/105 Flys 10/8/6/8 35/40/45/40 Med Ball Push-Ups 16 Incline Dumbbell Bench Press 6/8 45/50
Wednesday Dec 6, 2006 #
Core 18:00 [3]
Morning abs and stretching. Toughest workout today with ankle weights.
Trail Running 43:00 [5] 3.6 mi (11:57 / mi)
Took the afternoon off of work and got in a very hard trail run at McKeldin area of Patapsco State Park. I included three of the long climbs on this run. This is the site for this weekend's orienteering meet. Lots of hills at this park so I imagine the course will be a tough one.
Tuesday Dec 5, 2006 #
Core 18:00 [3]
Hit the deck for morning abs and stretching. Using 2.5 lb ankle weights and also doing about 2 minutes of extra leg lifts after the video tape abdominal routine.
Cycling 28:00 [4] 7.2 mi (3:53 / mi)
weight:151lbs
Bicycle to work. Today is coldest morning so far 23 F as I headed out the door. Got the heavy gloves and extra socks.
Cycling 40:00 [4] 7.5 mi (5:20 / mi)
Bike home from work. Very nice ride. Tried to push the pace up the hills at the end of ride. Felt pretty good so all this excercise might be doing something!
Weights 45:00 [3]
Legs and back workout: Squats 10/8/8/8/8 135/185/205/225/205 Lunges 8/8/8 145/155/165 Dead Lift 10/8/6 135/155/165 Cleans 6/6/4 95/100/106 Hamstring Curl 10/8/6 55/60/65. I know I shuld start switching out these exercises for some new ones, but these really are the best overall legs and back exercises and it makes a quick workout.