Training Log Archive: FlatfootIn the 30 days ending Sep 30, 2008:
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Wednesday Sep 17, 2008 #
trail running long 18:14:55 [2] 80.4 km (13:37 / km)
ahr:126 max:160 slept:3.0 shoes: Saucony XODUS
Ran La Cloche Silhouette Trail with my friend Owen.
Truly epic trail run. As you can tell by my attackpoint log I haven't run too much and haven't done any runs over 10 km this year.
Here are some pictures
http://www.facebook.com/album.php?aid=164015&l=bf7...
Truly epic trail run. As you can tell by my attackpoint log I haven't run too much and haven't done any runs over 10 km this year.
Here are some pictures
http://www.facebook.com/album.php?aid=164015&l=bf7...
Saturday Sep 13, 2008 #
trail running 1:05:00 [3] 9.5 km (6:51 / km)
Running around at Albion for the 5 peaks race. I was volunteering and learned some more valuable lessons.
1. Increase course markings. When you think you have enough, double it.
2. People that wear ipods are in some different world when they are running and hard to keep on the right track. 5 peaks even has a policy against them, but sometimes common sense isn't so common.
Saw Phatty and Bent who tore up the field in their backyard. Great job guys!
1. Increase course markings. When you think you have enough, double it.
2. People that wear ipods are in some different world when they are running and hard to keep on the right track. 5 peaks even has a policy against them, but sometimes common sense isn't so common.
Saw Phatty and Bent who tore up the field in their backyard. Great job guys!
Thursday Sep 11, 2008 #
trail running 1:01:24 [4] 9.66 km (6:21 / km)
shoes: Saucony XODUS
ran the trails around G town with Vin.
With pack and 20 lb weighted vest.
With pack and 20 lb weighted vest.
Monday Sep 8, 2008 #
CrossFit (linda) 40:00 [2]
ahr:122 max:164
Linda "aka" Three Bars of Death
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 x bodyweight
Benchpress x bodyweight
Clean squats x .75 bodyweight
Subbed 255 Deadlift
Benchpress 175
Clean squat 115
Got through rounds of 10 - 9 - 8 sets and then was risking back injury with poor forum due to fatigue.
Felt shame after not completing full workout.
Decided to do what was previous max weight on bench press in University as previous reps at 175 felt easy. So I thought I'd give it a shot. I did 225 x 3 reps on the smith machine without much problem. Rested briefly and did 2 more. Felt better about myself.
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 x bodyweight
Benchpress x bodyweight
Clean squats x .75 bodyweight
Subbed 255 Deadlift
Benchpress 175
Clean squat 115
Got through rounds of 10 - 9 - 8 sets and then was risking back injury with poor forum due to fatigue.
Felt shame after not completing full workout.
Decided to do what was previous max weight on bench press in University as previous reps at 175 felt easy. So I thought I'd give it a shot. I did 225 x 3 reps on the smith machine without much problem. Rested briefly and did 2 more. Felt better about myself.
trail running 40:39 [3] 6.5 km (6:15 / km)
ahr:148 max:169 shoes: Saucony XODUS
Run with Mrs. Gally and her friend after my workout from Powerzone. I still felt bad about not doing my previous workout to completion, so I went for a run which I haven't done for a while. Nice new trails in Hungry Hollow in Georgetown.
Thursday Sep 4, 2008 #
Mountain Biking (Albion Hills) 2:10:10 [1] 16.0 km (8:08 / km)
ahr:115
Took some guys out from work to ride Albion.
Really slow, but fun to take people off the road into some decent trails. Really rutted up from the recent 24 hr events.
Good chat and Java with Bash afterwards.
Really slow, but fun to take people off the road into some decent trails. Really rutted up from the recent 24 hr events.
Good chat and Java with Bash afterwards.
C • Log 3
Tuesday Sep 2, 2008 #
CrossFit (1/2 G.I. Jane) 4:39 [4]
50 burpee pullups on rings
after that did some push ups on rings with a 40 lb weighted vest.
after that did some push ups on rings with a 40 lb weighted vest.
Monday Sep 1, 2008 #
Mountain Biking (road) 37:04 [3] 17.0 km (2:11 / km)
ahr:146 max:160
a road ride with Gally. It's amazing how fast he has come back from a broken leg. It was good to ride too, something that I haven't done too much of this summer. No races on my schedule to prompt me to train on my bike.
It was good to be out on a loop around Gtown. Going to try to ride Albion on Thursday morning with some guys from work. Hopefully the weather will be ok, but maybe we will be getting the rain from gustav.
It was good to be out on a loop around Gtown. Going to try to ride Albion on Thursday morning with some guys from work. Hopefully the weather will be ok, but maybe we will be getting the rain from gustav.