Training Log Archive: YouRNotHereIn the 7 days ending Jan 14, 2007:
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Sunday Jan 14, 2007 #
Orienteering race 1:29:28 [5] 4.4 km (20:20 / km)
QOC Orange Grove event. Ran the Green route. First time above Orange. This course had some really steep climbs. I felt like I did OK finishing 5th for first time on more difficult course, but had some major errors. If I can fix those problems, I could probably shave off 10-15 minutes and finish in top 3 consistently.
Saturday Jan 13, 2007 #
Weights 55:00 [3]
Legs and back workout. Also did 4 sets of bench press. Finally benched 170 lbs X 2. This was my goal when started lifting about 13 months ago. I thought I would get it much earlier because it does not sound like much.
Cycling 44:46 [5] 13.37 mi (3:21 / mi)
Quick road ride just to stay loose and get outside. Of course, as soon as I got on the road it started to rain. It was just a light rain - no problem. It was windy, though and always in my face!
Friday Jan 12, 2007 #
Core 18:00 [3]
Morning abdominal and stretching routine.
Cycling 36:00 [4] 8.0 mi (4:30 / mi)
Bicycle to work. I was feeling really good today. Temperature has warmed to 40F and overcast.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home from work. Light rain was not a problem. Temperature around 50F. Great ride.
Thursday Jan 11, 2007 #
Core 18:00 [3]
Morning abs with ankle weights followed by some yoga stretches.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike to work. This is coldest morning so far this winter. 19F at the start, sunny with no wind. I was dressed properly, so it was a very nice ride.
Cycling 38:00 [4] 7.8 mi (4:52 / mi)
Bike home from work. Great ride! Temperature was around 40F. Also, finally the days are getting longer so get to start off the ride with some daylight. I'm heading thru the trees and up the gas pipeline right-of-way at the end of the ride, which is a great cardio workout.
Weights 1:00:00 [3]
Good upper body workout tonight.
Wednesday Jan 10, 2007 #
Core 18:00 [3]
Morning abdominal and stretching routine. Doing the abs with 2.5 lb ankle weights.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike in to work. I'm back on the Kona with real mountain tires so took the trails thru the woods. It's a little longer and a lot hillier. Seemed like it took forever to get to work because I've gotten used to breezing in on the smooth tires and roads in the morning on the other bike. Problem is the smooth tires are more prone to puncture. I need to replace them now because one has a big gash. It was cold - temperature 28 F but sunny.
Cycling 40:00 [4] 7.8 mi (5:08 / mi)
Cycle home. It's finally starting to feel like winter. Did the pipeline route - tough climb near the end of the ride.
Tuesday Jan 9, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 30:00 [3] 7.8 mi (3:51 / mi)
Bike to work. Temp about 32 F, sunny with little breeze. Very nice morning to ride. I noticed my back tire was low on air before I took off, so pumped it up. Then noticed when I got to work that there is very big gash in the tire. I'm not going to ride it home. Will get a ride with wife. Will start riding the Kona and fix up the back tire on the Fisher. I was getting ready to swap bikes anyway.
Weights 1:10:00 [3]
Long upper body workout at the gym.
Monday Jan 8, 2007 #
Core 18:00 [3]
Mornng abdominal workout with ankle weights. Today was the toughest workout of the five. Also, some yoga stretches afterwards.