- Rest in peace
Tuesday, April 13, 2010
Sunday, April 11, 2010
Saturday, April 10, 2010
Training Log - April 10th 2010
- Bike (road) - 42.3 miles w/hills
- 2 rounds (with 1 mile run after each round) chin-ups (10-10), lat pull-downs (10-12), standing db shoulder press (12-12), front shoulder db raises (10-10), lat shoulder db raises (12-12), seated rows (12-12), flat bench machine (12-12), incline db press (12-12), push-ups (25-30)
- Stretching/flexibility work
Wednesday, April 7, 2010
Tuesday, April 6, 2010
Training Log - April 6th 2010
- Run (treadmill) - 4 miles w/speedwork
- Bike (stationary recumbent) - 20 minutes @ 100rpm
- Rowing machine - 20 minutes - medium resistance
- Pull-ups
Monday, April 5, 2010
Training Log - April 5th 2010
- Push-ups - 30-30-20-10-10
- Dips (bench) - 20-20-20
- Crunches (exercise ball) - 20-20-25-25
- Shoulder press (standing db) - 10-10-12
- Bent over db rows - 12-12-12
- Chest db pullover - 12-12-12
- Shrugs - 20-20-20
- Forearm curls - 15-15-15
- Front shoulder db raises - 12-12-12
- Lat shoulder db raises - 12-12-15
Sunday, April 4, 2010
Saturday, April 3, 2010
Friday, April 2, 2010
Saturday, March 27, 2010
Training Log - March 27th 2010
- Hike/run - Camel's Hump via Burrows trail - 4.8 miles
- Bike (road) - 20 miles
Friday, March 26, 2010
Thursday, March 25, 2010
Training Log - March 25th 2010
- 2 rounds (12,10) of flat db press, db rows, incline db press, db pullovers, db shoulder press, front shoulder db raises, lat shoulder db raises
- Push-ups - 20,15
- Ab crunches (exercise ball) - 2x20
- Bench step-ups w/dbs - 12,10
- Single leg squats (back foot on bench) - 12,10
- Squats holding dbs - 12,10
- Run (treadmill) - 1 mile
- Flexibility/Stretching
Wednesday, March 24, 2010
Training Log - March 24th 2010
- Hike/run - Camel's Hump via Monroe trail - lower lot to summit and back - 7.2 miles
- Bike (road) - 14.7 miles
Training Log - March 22nd 2010
- 2 rounds (10-12 each) of chin-ups, lat. pull-downs, seated row machine, shoulder press machine, tri ext, incline db press, db rows, db shoulder press, front shoulder db raises, lat shoulder db raises
- Ab machine (2x20)
- Back ext (2x20)
- Push-ups - 55
- No breaks
Monday, March 22, 2010
Sunday, March 14, 2010
Training Log - March 12th 2010
- Flat bench plate machine - 2x12, 1x10
- Incline bench plate machine - 2x12, 1x10
- Standing db shoulder press - 3x12
- Bent over db row - 3x12
- Lat pull-down - 3x12
- Seated row machine - 3x12
- Dips - 1x12, 2x10
- Ab crunch machine - 3x20
- Back extension machine - 3x20
Friday, March 12, 2010
Training Log - March 10th 2010
- Run (treadmill) - 3 miles with sprints
- Squat-press w/ med ball standing on bosu - 20
- Med ball swings standing on bosu - 20
- Burpees holding bosu with push-up and press - 15
- Med ball woodchoppers standing on bosu - 10 each side
- Med ball lunge w/twist start/end standing on bosu - 10 each side
- Med ball sit-up slams - 20
- Mountain climbers, balance on med ball - 20
- Toe touches, on back w/med ball - 20
- Stretching / flexibility work
Wednesday, March 10, 2010
Training Log - March 8th 2010
- Bike (stationary) - 20 minutes
- Rowing machine - 20 minutes
- Lots of stretching
Monday, March 8, 2010
Sunday, March 7, 2010
Tuesday, March 2, 2010
Training Log - March 2nd 2010
- Run (treadmill) - 3 miles
- Burpees (holding bosu with push-up and press) - 35
Tuesday, February 23, 2010
Training Log - February 23rd 2010
- Run (treadmill) - 2 miles w/sprints
- Squat-press w/ med ball standing on bosu -20
- Med ball swings standing on bosu - 20
- Burpees holding bosu with push-up and press - 12
- Med ball woodchoppers standing on bosu - 12 each side
- Med ball lunge w/twist start/end standing on bosu - 12 each side
- Med ball sit-up slams - 20
- Mountain climbers, balance on med ball - 20
- Toe touches, on back w/med ball - 20
- Bike (stationary) - standing, max resistance for 60 seconds
- Squat-press w/ med ball standing on bosu -20
- Med ball swings standing on bosu - 20
- Burpees holding bosu with push-up and press - 12
- Med ball woodchoppers standing on bosu - 12 each side
- Med ball lunge w/twist start/end standing on bosu - 12 each side
- Med ball sit-up slams - 20
- Mountain climbers, balance on med ball - 20
- Toe touches, on back w/med ball - 20
- Bike (stationary) - standing, max resistance for 60 seconds
- Run (treadmill) - 2 mile cool-down
Sunday, February 21, 2010
Training Log - February 20th 2010
- Snowshoe (hike) - Double hike of Camel's Hump - Up Monroe to summit, down Burrows, back up Burrows and down Monroe (about 12 miles and 5,200 ft. total elev. gain)
Training Log - February 19th 2010
- Snowshoe (hike) - Quick 45 minute hike on Burrows trail (Camel's Hump)
Thursday, February 18, 2010
Training Log - February 18th 2010
- Machine workout - 3 rounds (12-15 reps each) of flat bench plate machine, incline bench plate machine, smith machine flat bench, butterfly machine, shoulder press machine, back extension machine, biceps curl machine, triceps extension machine, ab crunch machine, rotary torso machine - no breaks
- Run (road) - 4+ miles
Wednesday, February 17, 2010
Tuesday, February 16, 2010
Training Log - February 16th 2010
- 3 rounds (8-12 each) of pull-ups, lat pull-downs, seated rows, chest dips, flat db press, bent over db rows, incline db press, standing db shoulder press, front shoulder db raises, lateral shoulder db raises
Monday, February 15, 2010
Training Log - February 14th 2010
- Snowshoe (hike/run) - Double hike of Camel's Hump via Monroe trail (lower lot to Long Trail Jct. back to lower lot then up to Long Trail Jct. and back down - about 14 miles and 5000+ft of elevation gain.
Saturday, February 13, 2010
Training Log - February 13th 2010
- Run - 2 miles
- Squat presses, holding medicine ball, balancing on bosu ball - 20
- Medicine ball swings balancing on bosu ball - 20
- Burpees holding bosu w/ pushup and press - 12
- Medicine ball woodchoppers, balancing on bosu ball - 20 each side
- Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
- Medicine ball sit-up slams - 20
- Mountain climbers balancing with hands on medicine ball - 20
- Toe touches, lying on back, holding medicine ball - 20
- Stationary bike, standing up, high resistance - 100 rotations
- Run - 1 more mile
- Squat presses, holding medicine ball, feet on floor - 20
- Medicine ball swings, feet on floor - 20
- Burpees w/ pushup and jump - 12
- Medicine ball woodchoppers, feet on floor - 20 each side
- Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
- Medicine ball sit-up slams - 20
- Mountain climbers balancing with hands on medicine ball - 20
- Toe touches, lying on back, holding medicine ball - 20
- Stationary bike, standing up, high resistance - 100 rotations
- Run - 1 more mile
- Squat presses, holding medicine ball, balancing on bosu ball - 20
- Medicine ball swings balancing on bosu ball - 20
- Burpees holding bosu w/ pushup and press - 12
- Medicine ball woodchoppers, balancing on bosu ball - 20 each side
- Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
- Medicine ball sit-up slams - 20
- Mountain climbers balancing with hands on medicine ball - 20
- Toe touches, lying on back, holding medicine ball - 20
- Stationary bike, standing up, high resistance - 100 more rotations
- Run - 1 last mile - The End
Thursday, February 11, 2010
Wednesday, February 10, 2010
Training Log - February 10th 2010
- Run (treadmill) - 21 minutes
- Bike (stationary) - 21 minutes
- Push-ups - 30, 20, 20
Tuesday, February 9, 2010
Training Log - February 9th 2010
- Hike/Snowshoe - Camel's Hump via Monroe trail from lower lot - 7.2 miles
Monday, February 8, 2010
Training Log - February 8th 2010
- 3 rounds (10-15 reps each) of pull-ups, lat pull-downs, seated rows, dumbbell flat bench press, standing dumbbell shoulder press, incline dumbbell press, dips, back extensions, ab machine
- Run (treadmill) - 2 miles
Sunday, February 7, 2010
Saturday, February 6, 2010
Training Log - February 6th 2010
- Run (treadmill) - 10 minute warm-up
- 3 rounds of bosu squat+press w/ med ball, bosu med ball swings, burpees w/ pushup+press bosu ball, med ball woodchoppers standing on bosu ball, med ball lunges w/twist on bosu ball, med ball slams (sit-up), mountain climbers hands on med ball, med ball toe touches, stationary bike standing 60 seconds max resistance
- Run (treadmill) - 10 minute cool down
Sunday, January 31, 2010
Friday, January 29, 2010
Training Log - January 29th 2010
- Run (treadmill) - 3+ miles (speedwork)
- Push-ups - 120
- Tricep dips (bench) - 90
- Ab crunches (exercise ball) - 105
Thursday, January 28, 2010
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
Tuesday, January 26, 2010
Thursday, January 21, 2010
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
Wednesday, January 20, 2010
Training Log - January 20th 2010
- Run (treadmill) - 6 miles
- Stationary bike - 20 minutes @ 110 rpm - gradual resistance increase
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
Sunday, January 17, 2010
Saturday, January 16, 2010
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)
Friday, January 15, 2010
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
Wednesday, January 13, 2010
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)
Sunday, January 10, 2010
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
Friday, January 8, 2010
Training Log - January 8th 2010
- Snowshoe (hike) - Underhill State Park road / Mount Mansfield Sunset Ridge - 2.5 hours
Thursday, January 7, 2010
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
Wednesday, January 6, 2010
Tuesday, January 5, 2010
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
Sunday, January 3, 2010
Training Log - January 3rd 2010
- Snowshoe (hike/run) - 10 miles - mostly trailblazing in 1-2 feet of fresh powder
- Snow shoveling - about 1 hour
Saturday, January 2, 2010
Friday, January 1, 2010
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
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