Training Log - December 29th 2009

• 2 rounds of flat dumbbell chest press, incline dumbbell chest press, dumbbell pullovers, seated shoulder press, lateral dumbbell raises, front dumbbell raises, seated overhead triceps extensions, bench dips, bent over dumbbell rows, single leg squats (back foot on balance ball), push-ups, sit-ups - no breaks
  

Training Log - December 28th 2009

• Snowshoe - Solo climb of Camel's Hump before sunrise via Burrows trail - 4.8 miles with 2,200 feet of elevation gain. Temps in the 20s, snow was frozen, a bit icy in some spots. Ran most of the way down.
  

Training Log - December 27th 2009

• Run (road) - 6 miles
  

Training Log - December 26th 2009

• Split firewood
• Snowshoe - quick run around Macrae Farm Park
  

Training Log - December 25th 2009

• Ate lots of cookies
  

Training Log - December 24th 2009

• Snowshoe - Long Trail southbound from Duxbury Road up Camel's Hump - about 5 hours of hiking in fresh snow
  

Training Log - December 23rd 2009

• Rest in peace
• PT appt.
  

Training Log - December 22nd 2009

• Snowshoe - Camel's Hump - Monroe trail (lower parking lot) to Alpine trail (5.6 miles)
  

Training Log - December 21st 2009

• Rest in peace
  

Training Log - December 20th 2009

• Run (frozen dirt road) - 4 miles
  

Training Log - December 19th 2009

• Snowshoe (run) - 40 minutes
  

Training Log - December 18th 2009

• Stretch/warm up
  
• Pull-ups - 18 (half palms in, half palms out)
  
• Incline bench (smith machine) - (12, 8, 6)
• 3 rounds of flat dumbbell press, seated shoulder dumbbell press, front shoulder dumbbell raises, side shoulder dumbbell raises, bent over dumbbell rows
• Sit-ups - 150
• Push-ups - 55
  

Training Log - December 17th 2009

• Run (treadmill) - 43 minutes (10 warm-up, 30 run, 3 cool-down)
• Bike (mag trainer) - 61 minutes
  

Training Log - December 16th 2009

• Stationary bike - warm up
  
• Barbell squats - (3x20)
• Single leg squats (back foot on step) - (3x20 each leg)
• 20" box step-ups - (3x15 each leg)
• Calf raises (heels hanging over step) - (40, 2x30)
• Incline dumbbell bench press (2x15)
• Bent over dumbbell rows (2x15)
  
• Pull-ups - 22
• Push-ups - 40
• Sit-ups - 250 with minimal breaks
  

Training Log - December 15th 2009

• Bike (mag trainer) - 94 minutes
  

Training Log - December 14th 2009

• Rest in peace
  

Training Log - December 13th 2009

• Hotel workout part 2
• Run (treadmill) - 64 minutes (last mile @ 7:53 pace)
• Elliptical trainer - 31 minutes
• Pool running (shallow end) - 21 minutes
• Practice object retrieval from bottom of pool with eyes closed
  

Training Log - December 12th 2009

• Yet another hotel workout - 4 sets of pull-down machine (palms in), pull-down machine (palms out), flat bench press machine, incline bench machine, seated shoulder press (15-20 reps each set)
• Push-ups
• Sit-ups
• Sleep deprivation training (only 3 hours of sleep before this workout)
  

Training Log - December 11th 2009

• Elliptical trainer - 61 minutes @ 90+ rpm (hill setting)
  
• Run (treadmill) - 61 minutes - alternating slow/fast every 5-10 minutes
  
• Stationary bike - 11 minute cool-down @ 90 rpm
  

Training Log - December 10th 2009

• Rest in peace
• PT
• Learned how to do proper single leg squats
  

Training Log - December 9th 2009

• Pull-ups (12,10), dumbbell bench press (2x12), push-ups (2x15), dumbbell rows (2x12), shoulder press (2x12), front shoulder raises both arms (2x12), single arm shoulder raises high (2x12 each), side shoulder raises (2x12 each), barbell squats (2x12), calf raises w/ 45# weight (2x25), leg extensions (2x20 each), sit-ups (2x50)
• Run (treadmill) - 20 minutes
• Rowing machine - 15 minutes - resistance level 7
  

Training Log - December 8th 2009

• Bike (mag trainer) - 64 minutes @ 100+ rpm (estimate) - level 3-4
  

Training Log - December 7th 2009

• Cable machine workout - chest press/fly (3x13), shoulder press (3x13), cross-over rows (4x13), bicep curls (3x13 each), single arm press (3x13 each), tricep ext (3x13 each), abdominal cable pull-down crunch (3x50)
  
• Pull-ups (12,10,8), push-ups (3x20), bent over dumbbell rows (3x13), seated dumbbell shoulder press (3x13), sit-ups (3x50)
  

Training Log - December 6th 2009

• Stationary bike (upright) - 62 minutes @ 100+ rpm
  
• Elliptical trainer - 94 minutes @ 90+ spm
• Run (treadmill) - 31 minutes (barefoot)
• Stationary bike (recumbent) - 32 minutes @ 110-115 rpm
• Heel walking / lower leg stretching - 10 minutes
  

Training Log - December 5th 2009

• Rest in peace
• Attended Kaiser Permanente Runners Medical Symposium @ CIM expo
  

Training Log - December 4th 2009

• Stationary bike - 30 minutes @ 110 rpm - 50% resistance
  

Olympic hopefuls get a taste of the Death Race

http://www.rutlandherald.com/article/20091201/NEWS04/912010361/1002/NEWS01

Training Log - December 3rd 2009

• Flat dumbbell bench (2x12), push-ups (2x15), sit-ups (2x50), pull-ups (10, 8), seated shoulder press (12,10), front shoulder raises (2x12), side shoulder raises (2x12), bent over rows (2x12), tricep extensions (2x12 each), incline dumbbell press (2x12), medicine ball lateral throws (2x50 each)
  
• Stretching
• PT - ultrasound/e-stim for posterior tibial tendons (getting better - I did not hike or run this week)
  

Training Log - December 2nd 2009

• Elliptical trainer - 30 minutes @ 90-100 rpm
• Squats - 3x12
• Leg extensions - 4x15 each
• Calf raises - 3x30
• Single leg balance exercises - 10 minutes
• Lower body stretching
  

Training Log - December 1st 2009

• Stationary bike - 45 minutes @ 90-110 rpm (hard)
• Rowing machine - 15 minutes @ resistance level 10