Training Log - January 31st 2010

• Snowshoe (run) - 19 miles @ airport park - frozen grass and dirt
  

Training Log - January 30th 2010

• Rest in peace
  

Training Log - January 29th 2010

• Run (treadmill) - 3+ miles (speedwork)
• Push-ups - 120
• Tricep dips (bench) - 90
• Ab crunches (exercise ball) - 105
  

Training Log - January 28th 2010

• Snowshoe (run) - 6 miles - airport park and the causeway - mostly gravel, grass and ice
  

Training Log - January 27th 2010

• 2 rounds (15 reps each round) of flat bench press, bent over db rows, standing db shoulder press, barbell curls, barbell squats, front db shoulder raises, lateral db shoulder raises, tricep dips (bench), push-ups, single leg squats - no breaks

Training Log - January 26th 2010

• Run (road) - 6 miles @ 7:49 per mile
  

Training Log - January 25th 2010

• Snowshoe (run) - 2 miles in melted snow puddles and deep mud

Training Log - January 24th 2010

• Snowshoe (run) - 4 miles
  

Training Log - January 22nd and 23rd 2010

• Rest in peace
  

Training Log - January 21st 2010

• Run (treadmill) - 5k with sprints up to 6:00 pace
• Push-ups - 153
• Sit-ups - 145
• Tricep dips (bench) - 90
• Ab crunches (exercise ball) - 30
  

Training Log - January 20th 2010

• Run (treadmill) - 6 miles
• Stationary bike - 20 minutes @ 110 rpm - gradual resistance increase

Training Log - January 19th 2010

• Rest in peace (work and home stuff got my time today)
  

Training Log - January 18th 2010

• Run (treadmill) - 3 miles (easy recovery run)
• 2 rounds (15 each round) of incline db press, standing db shoulder press, db rows, db chest pullovers, tricep extensions, front db shoulder raises, lateral db shoulder raises
• Forearm/wrist db curls (3x15 regular, 3x15 reverse)
• Tricep dips (using bench) - 41
  

Training Log - January 17th 2010

• Snowshoe (run) - 16.1 miles
  

Training Log - January 16th 2010

• Snowshoe (hike) - Camel's Hump summit via Burrows trail - 4.8 miles
  
• 2 rounds (15 each) of barbell bench press, seated db shoulder press, db rows, db front shoulder raises, db lateral raises, db shrugs
• Barbell curls - 3x10
• Barbell squats - 3x15
  
• Push-ups - 106 (5-5-10-10-10-10-10-10-10-10-5-11)
  

Training Log - January 15th 2010

• Rest in peace
  

Training Log - January 14th 2010

• Snowshoe (hike/run) - Camel's Hump via Monroe - 7.2 miles (lower parking to summit and back)
• Snowshoe (run) - 2 miles - Macrae Farm meadow loops
  

Training Log - January 13th 2010

• Run (treadmill) - 30 minutes
• Sit-ups - 201
• Push-ups - 51
• Snowshoe (run) - 32 minutes
  

Training Log - January 12th 2010

• 2 rounds of flat db bench press, db rows, incline db bench press, db chest pull-overs, bench dips, seated db shoulder press, bicep db curls, overhead tricep db extensions, front db shoulder raises, lateral db shoulder raises, push-ups, squats (dumbbells on shoulders), bench step-ups with dumbbells at side, single leg squats (back leg on bench)
  

Training Log - January 11th 2010

• Rest in peace
  

Training Log - January 10th 2010

• Snowshoe (run) - 15 miles - Meadow loops at Macrae Farm
  

Training Log - January 9th 2010

• Snowshoe (hike) - Camel's Hump via Monroe trail - 6.8 miles, 20# pack, sub zero temps at the top, beautiful blue sky

Training Log - January 8th 2010

• Snowshoe (hike) - Underhill State Park road / Mount Mansfield Sunset Ridge - 2.5 hours
  

Training Log - January 7th 2010

• 2 rounds (12 each) of flat db press, incline db press, db pullovers, db rows, db seated shoulder press, tricep dips using bench, overhead tricep extensions, db curls, front db shoulder raises, lateral db shoulder raises, shrugs
• Push-ups - 40
• Sit-ups - 101
  

Training Log - January 6th 2010

• Rest in peace
  

Training Log - January 5th 2010

• 2 rounds (15 reps each) of flat dumbbell bench press, incline dumbbell bench press, dumbbell pull-overs (back on bench), bent over dumbbell rows, seated dumbbell shoulder press, front dumbbell shoulder raises (half to shoulder level, half all the way up), lateral dumbbell shoulder raises, overhead tricep extensions, tricep dips using bench (feet up on 2nd bench), push-ups, bicep dumbbell curls, squats with dumbbells on shoulders, calf raises (toes forward x20), calf raises (toes out x20), calf raises (toes in x20), single leg squats (back foot on exercise ball), bench step-ups with dumbbells
• Snowshoe (run) - 3 miles
  

Training Log - January 4th 2010

• Snowshoe - night hike around Macrae Farm - 40 minutes
  

Training Log - January 3rd 2010

• Snowshoe (hike/run) - 10 miles - mostly trailblazing in 1-2 feet of fresh powder
• Snow shoveling - about 1 hour
  

Training Log - January 2nd 2010

• Snowshoe - 4.8 miles - Camel's Hump summit via Burrows trail
  

Training Log - January 1st 2010

• Run (road) - "First Run 5k" - 23:14 (7:28 avg. pace)
  

Training Log - December 31st 2009

• Rest in peace
  

Training Log - December 30th 2009

• Run (treadmill) - intervals - 30 minutes - 9:00 pace to 6:58 pace
  
• Bike (trainer) - 21 minutes - high rpm, med resistance