Training Archive: Kirkland

In the 7 days ending 2006-05-06:

activity

time

miles

climb

Mountain Biking

1:47:00

10.5

(10:11)

16.9

(6:19)

Weight Lifting

40:00

Road

37:56

5.0

(7:35)

8.05

(4:42)

Total

3:04:56

15.5

24.95

[csv]

1:47

0:00

Saturday May 6
	Note
	(rest day)
	Road trip to Madison, WI for the Mad Dash AR.
Friday May 5
	Weight Lifting 20:00 [1]

	Routine Weight Exercise 2X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 2X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers
Thursday May 4
	Note
	(rest day)
	Early to bed. Catching up on sleep missed due to KC trip.
Wednesday May 3
	Road 37:56 [2]5.0 mi (7:35 / mi)

	KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. Ran right after a rain. Surface was slick in spots. Comfortable pace.
Tuesday May 2
	Note
	(rest day)
	In KC.
Monday May 1
	Mountain Biking (Single Track w/pack) 1:47:00 [4]10.5 mi (10:11 / mi)

	Rode Trail of the Four Winds @ Lake of the Ozarks State Park Pretty sloppy after the weekend rains. Many of the slopes were now deeper ditches full of loose rocks. Lost rear brakes mid way through the ride so had to push steeper downhills. At least the climbs (where they weren't washed out) were a decent workout. Bike is in the shop.
Sunday Apr 30
	Weight Lifting 20:00 [1]

	Routine Weight Exercise 2X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 2X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers lgither weights to bridge the day between two harder workouts