Training Log Archive: itsmartinIn the 7 days ending Oct 26, 2013:
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Saturday Oct 26, 2013 #
Cycling 2:13:16 [3] 15.8 mi (8:26 / mi) +2848ft 7:12 / mi
ahr:135 max:167 (injured) shoes: Performance Access XCL Comp
What a great day! The trails were dry, covered in beautiful leaves and the temperature was perfect. We rode over Grand Ridge, did three loops at Duthie Hill and then rode back. I thought I felt my left knee toward the end on the last climb but it was fine when we hit the car.
Friday Oct 25, 2013 #
Strengthening (Weights) 25:00 [3]
slept:6.0 (injured) shoes: Sneakers
incline peg press: 3 x 30 - 90 lb.
donkey kick: 3 x 30 each leg - 30 lb.
leg extensions: 3 x 30 - 55 lb.
leg curls: 3 x 30 - 60 lb.
My legs are shrinking! This didn't hurt my knee so perhaps I can maintain some strength with a bit of gym time.
Thursday Oct 24, 2013 #
Running 30:00 [2] 3.7 mi (8:06 / mi)
ahr:140 max:165 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
I felt 100% until about 10 minutes to go and then my left knee made itself known. This is getting OLD. It seems I may just need even more rest.
Cycling (Commute) 24:50 [2] 5.81 mi (4:16 / mi) +384ft 4:01 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 36:14 [2] 8.04 mi (4:30 / mi) +587ft 4:13 / mi
(injured) shoes: Raleigh Mojave 8.0
Massage 1:00:00 [0]
(injured)
Wednesday Oct 23, 2013 #
Strengthening 30:00 [2]
slept:6.0 weight:180lbs (injured) shoes: Sneakers
I was a bit tardy getting to the gym so eliminated a few exercises.
plank: 4 min, 2 min each side w/3 x 20 sec leg lift each leg
twisters: 50 each side - 12 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 60
push-ups: 20/15/10
wobble disk: 2 min each leg
In spite of being sleepy tired I felt strong doing the plank.
Strengthening (Yoga) 1:00:00 [2]
(injured)
I finally got it right today. I don't mean I did really well, rather I did not push so hard that I Hurt my back. I am slowly learning how to do this.
Walking 17:15 [1] 0.95 mi (18:05 / mi) +92ft 16:34 / mi
(injured) shoes: Sneakers
There are a bunch of cool routes I can take home from 23rd, I will be exploring!
Tuesday Oct 22, 2013 #
Cardio (Elliptical Trainer) 30:00 [3]
slept:6.0 weight:180lbs (injured) shoes: Sneakers
14 incline, 14 resistance, cadence 140-150, heart rate 160 by the end
I just could not maintain a faster cadence today... but my back did feel a little better.
Cycling 24:16 [3] 7.6 mi (3:12 / mi)
ahr:136 max:168 weight:183lbs (injured) shoes: Expresso exercise bicycle
Tried a crazy new course today, it had giants and Minotaurs and sea serpents running around in it...
Walking 18:12 [1] 1.06 mi (17:14 / mi) +141ft 15:18 / mi
(injured) shoes: Sneakers
Today I went up and over the ridge on my new, favorite, secret flight of stairs again.
Monday Oct 21, 2013 #
Stretching 20:00 [0]
slept:5.0 (injured) shoes: Sneakers
various stretches
wobble disk - 2 min each leg
Strengthening (Yoga) 1:00:00 [2]
(injured)
I messed up my back. Irony? Hope it's not too bad.
Walking 20:00 [1]
(injured) shoes: Sneakers
I found a new flight of stairs today that go up and over the ridge directly on top of the I-90 lid - very cool.
Sunday Oct 20, 2013 #
Cycling 2:12:26 [3] 40.05 mi (3:18 / mi) +2166ft 3:09 / mi
ahr:131 max:253 (injured) shoes: Kona Paddy Wagon
Walking 50:31 [1] 2.69 mi (18:46 / mi) +262ft 17:11 / mi
ahr:70 max:100 (injured) shoes: Brooks Launch-Yellow 12.5