Training Log Archive: WileyKyO-TIn the 1 days ending Aug 12, 2008:
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Tuesday Aug 12, 2008 #
Weights 24:00 [2]
shoes: New Balance 473
Bench Press:
12x95
10x100
8x105
6x110
5x115
4x120
3x125
2x130
1x135
Lateral Pulldowns
15x60
10x70
5x80
Butterfly (?) with 20's in each hand
2x15xweight
30 sec. plank
12x95
10x100
8x105
6x110
5x115
4x120
3x125
2x130
1x135
Lateral Pulldowns
15x60
10x70
5x80
Butterfly (?) with 20's in each hand
2x15xweight
30 sec. plank
Running 1:10:12 [5] 10.0 mi (7:01 / mi)
ahr:183 max:195 shoes: New Balance 473
Run on Mount Vernon Bike Trail from Mile 10 to Mile 15 and back. Quite hot, and, though the path was less naturally scenic, it came close to making up for it in manmade scenery, going through riverside Alexandria and along the edge of an airport with the Capital dome and Washington Monument visible. Despite this being 12 seconds slower than the previous phase, I rated it a 5 because, due to the heat, I was working harder, as indicated by my average heart rate.
This is part 3 in a series to run the path's length from Mount Vernon to D.C.
Tomorrow will be the conclusion, although it may not be 10 miles so long as it incorporates the trail and D.C. I'm going to visit D.C. tomorrow morning, so I will be able to recon some routes.***
[***Update 13 Aug: I decided today to walk within D.C. to meet my time quota since I was in D.C. anyway, and I saw everything I wanted to see (Capitol, Mall, WH, Reflecting Pool, Washington/Lincoln Monuments, and WWII/Vietnam Memorials). Definitely some images I will remember for a long time to follow.
Thursday will be soccer to be followed by the final run (only approx. 5 miles since I saw much I'd been planning on seeing today) on the bike path.]
This is part 3 in a series to run the path's length from Mount Vernon to D.C.
Tomorrow will be the conclusion, although it may not be 10 miles so long as it incorporates the trail and D.C. I'm going to visit D.C. tomorrow morning, so I will be able to recon some routes.***
[***Update 13 Aug: I decided today to walk within D.C. to meet my time quota since I was in D.C. anyway, and I saw everything I wanted to see (Capitol, Mall, WH, Reflecting Pool, Washington/Lincoln Monuments, and WWII/Vietnam Memorials). Definitely some images I will remember for a long time to follow.
Thursday will be soccer to be followed by the final run (only approx. 5 miles since I saw much I'd been planning on seeing today) on the bike path.]