Training Archive: MDeVollIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | ||||||||||||||||||||||||||
Sunday Apr 27 | ||
| Walk warm up/down 15:00 [1] | |
| 5 minute warm up
10 minute cool down | ||
| Stretching warm up/down 5:00 [1] | |
| 5 minutes of stretching after the 5 minute warm up woalk | ||
| Running long 1:00:00 [3] | |
| Down week for the long run | ||
| Armchair Orienteering 20:00 [0] | |
| Catching features | ||
Saturday Apr 26 | ||
| XT--cardio (Stationary bike) 30:00 [2] | |
| Watching the kids all day with Aimee out of town. 30 minutes on the bike. | ||
| Stretching 10:00 [1] | |
| 10 minutes of stretching after the bike. | ||
| Weightlifting 30:00 [4] | |
| Surprised to find a chance to get the gym. Bob and Maddie were invited to a playdate with friends from school, and (despite a lot of my protesting) the mom insisted she would be OK with the four of them, and I had a couple hours on my hands. I decided to go to the gym.
A great workout. I felt strong throughout, my muscles burning without my joints feeling unhappy. Benchpress 3x7 reps at 165. Then military presses (weight belt helped) Seated rows Curls Dumbbell military presses Supersets of shoulder flies (side, bent-over back, front) at 10 reps with low weight dumb-bells Pull ups thrown in here and there | ||
| Yard Work 30:00 [1] | |
| 30 minutes in the yard pulling weeds and "decrapulating" it of twigs, shredded acorns, and leaves. Hard to call it "training," since I was drinking a beer, but what the hell. I'll post it.
Ended my weeding and decrapulating when I discovered that, while in my zen state of mind in the front yard, my kids had filled up a plastic bin with water from a hose, and my 3 year old was stripped naked and bathing. She's never been a fan of clothes. Whisked them into the house for a warm tubby, pj's, and dinner. Come home Aimee! | ||
Friday Apr 25 | ||
| Power Yoga 30:00 [2] | |
| Walk 20:00 [1] | |
| This morning, 20 minute walk to and from S-40 for meeting. | ||
| Walk warm up/down 5:00 [1] | |
| 5 minute walk to warm up | ||
| Running 5:00 [2] | |
| 5 minute warm up jog | ||
| Running tempo 20:00 [4] | |
| 20 minute tempo run. After ten minutes stopped to loosen up the ankles, which were getting a little tight and sore. | ||
| Running warm up/down 5:00 [3] | |
| 5 minute cool down jog | ||
| Walk warm up/down 5:00 [2] | |
| 5 minute cool down walk | ||
Thursday Apr 24 | ||
| Walk 20:00 [1] | |
| 20 minute walk around campus in the morning before heading into the office. Legs feeling the speed work--tired and sore in a good way--can feel that I'm breaking through some plateau in my running workout. | ||
| Core Training 8:00 [2] | |
| Movement prep | ||
| Core Training 5:00 [4] | |
| abs | ||
| Strength Training 10:00 [4] | |
| Push ups of all sorts | ||
Wednesday Apr 23 | ||
| Stretching 22:00 [1] | |
| Core Training 8:00 [3] | |
| Walk warm up/down 5:00 [1] | |
| Stretching 2:30 [1] | |
| Running warm up/down 10:00 [2] | |
| After a 5 minute walk and 2:30 minute stretch, jogged 5 minutes to warm up. After the intervals, jogged 5 minutes to cool down. | ||
| Running intervals 14:23 [5] | |
| 8 x 440 intervals, aiming for 1:50 an interval, with 1:30 jog in between
1 1:48 (feeling good) 2 1:51 (feeling good) 3 1:44 (a little fast) 4 1:42 (oops! reign it in, keep on pace) 5 1:50 (there you go) 6 1:52 (oops the other way) 7 1:49 (almost there) 8 1:47 (good last lap) Total: 14:23 | ||
| C • Way to go on your workout! ... 2 | ||
| Running intervals 10:37 [3] | |
| The slow-downs in between. | ||
| Note | |
| Ran to "Garbage" self-titled album. Taking me back. http://www.youtube.com/watch?v=zdodc1Eu1nA | ||
Tuesday Apr 22 | ||
| Stretching 12:00 [1] | |
| Tai Chi (silk reeling) 8:00 [1] | |
| Walk 18:00 [1] | |
| Walk to and from parking garage. | ||
| Weightlifting 20:00 [4] | |
| 2 x 8 pull ups
3 x 6 at 165 bench press back, shoulder, bicep work | ||
| Bouldering/Climbing 10:00 [3] | |
| 10 minutes of bouldering after weight lifting, leaving my forearms very tired. | ||
| XT--cardio (Stair master) 20:00 [3] | |
Monday Apr 21 | ||
| Walk 24:00 [1] | |
| Walk around campus at lunch time to work out some soreness in the back upper thigh. | ||
| Stretching 25:00 [1] | |
| (rest day) | ||
| Stretching in the morning | ||