Training Archive: DARTvg

Road Biking 2:15:00 [3] 40.0 mi (3:22 / mi) +328ft 3:21 / mi

Commute into and back from work.

Running 54:00 [3] 7.0 mi (7:43 / mi) +66ft 7:39 / mi

Myrtle Edwards w/Blake after Ablab with Shaine

Weight Training 40:00 [3]

25 minutes of Ab Lab and 15 minutes of stretching after running

Weight Training 1:15:00 [3]

1-Straight legged pull ups. 3x7
1c-Roman Chair, knee raises:3x20
2-Squats to sit position on bench and then explosive squat to toes. w/dumbells and shoulder press. 3x12/15
2c-Reverse crunch w/ leg extensions 3x20
BONUS Round: Plank 30 seconds on then 10 push ups, 4 times back to back no rest x4(sets)
super3-Revers Lunge on Bosu w/dumbells 3*12 each leg
super3*-one armed upright rows on one leg on Bosu
super3c-Leg raises on mat 3x20
4-Incline Bench w/dumbells 3x12/15
4c-Squeegies on big ball
5-Bi's on inclince seat
5c- 40-50 v-sit crunch
6-Tri Machine
6c-back extensions on the ball
7-Seated Rows
7s-Ankle Strengthening Excercises on small disc

Weight Training 1:00:00 [3]

Weights, did not lower reps today. WIll start to trend the gym time to more reps and less weight until end of year.

Road Biking 1:10:00 [4] 21.0 mi (3:20 / mi) +1969ft 3:04 / mi

may valley loop, w/lakemont, newcastle, cougar

Trail Running 2:30:00 [4] 6.0 mi (25:00 / mi) +3609ft 15:56 / mi

Ran/hiked up Mt Washington with Glenn...awesome views above the cluds. Felt like a 4 perceived effort but could be because my legs were cooked

C • killer 2

Trail Running 2:30:00 [3] 13.0 mi (11:32 / mi) +3281ft 9:19 / mi

Rattlesnake ridge with JVG and Aaron

Mt Biking 1:50:00 [4] 16.0 mi (6:52 / mi) +4265ft 5:29 / mi

Iverson, Preston, West Tiger, back to car