- Rest in peace (travel back to VT)
Monday, June 7, 2010
Training Log - June 5th 2010
- Hike - to summit of Hunter Mountain NY via ski trails to firetower trail
- Push-ups - 20-20-20-20
- Dips (picnic bench) - 12-12-12-12
- Ab crunches - 30-30-30-30
- Supermans - 20-20-20-20
- Thrusters (using water jugs) - 20-20-20-20
- Plank holds - 1' - 1' - 1' - 1'
- Side plank holds (straight arm) - 30" - 30" - 30" - 30"
Training Log - June 4th 2010
- Burpees - 10-10-10-10
- Mountain climbers - 20-20-20-20
- Run (road) - 3.4 miles
- Thrusters (using water jugs) - 20-20-20-20
- Dug some holes in the dirt
Wednesday, June 2, 2010
Training Log - June 2nd 2010
- Hike/run - to Mount Mansfield summit via Laura Cowles/Sunset Ridge (ran the CCC road)
Training Log - June 1st 2010
- Bike (road) - 25+ miles
- Strength training - 3 rounds of wide-grip pull-ups, db shoulder press, db bent rows, lat pull-downs, flat bench machine, incline bench machine, front shoulder db raise, lat shoulder db raise, push-ups
- Stretching/flexibility work
Tuesday, June 1, 2010
Training Log - May 30th 2010
- Run (road) - 6.4 miles (Vermont City Marathon Relay Leg 3)
- Run (road) - 2 miles
Saturday, May 29, 2010
Training Log - May 28th 2010
- Hike - to Camel's Hump summit via Burrows trail - carrying gear and car tire
Thursday, May 27, 2010
Training Log - May 27th 2010
- Bike (stationary) - warm-up
- 3 rounds of - burpees, mountain climbers (hands on med ball), bosu squat/press with med ball, med ball toe touches (ab crunch), plank holds, straight arm side plank holds, supermans, ab crunch on exercise ball, back extension (machine), rotary torso (machine), ab crunch (machine)
Wednesday, May 26, 2010
Training Log - May 25th 2010
- Bike (road) - 25+ miles
- Strength training - 3 rounds of pull-ups, db shoulder press, db rows, lat pull-downs, push-ups, db shrugs
Sunday, May 23, 2010
Training Log - May 23rd 2010
- Run (trail/causeway) - 4.5 miles
- Split firewood (huge logs) - 3+ hours
- Hike/run - Camel's Hump via Burrows trail - 4.8 miles
Saturday, May 22, 2010
Training Log - May 22nd 2010
AM
- Bike (stationary) - 20 minutes
- Run (treadmill) - 2 miles
- Pull-ups - 10
- Dumbbell thrusters - 10
- Incline press - 10
- Dumbbell rows - 10
- Lat pull-downs - 10
- Push-ups - 20
- Run (again) - 1/2 mile
- Pull-ups - 6
- Dumbbell thrusters - 10
- Incline press - 10
- Dumbbell rows - 10
- Lat pull-downs - 10
- Push-ups - 20
- Run (again) - 1/2 mile
- Pull-ups - 6
- Dumbbell thrusters - 10
- Incline press - 10
- Dumbbell rows - 10
- Lat pull-downs - 10
- Push-ups - 20
- Rowing machine - 20 minutes
- Stretching/flexibility work
- Bike (road) - 50.5 miles - rolling hills
Wednesday, May 19, 2010
Training Log - May 19th 2010
- Strength training - 3 rounds of pull-ups, incline db press, db rows, lat pull-downs, db thrusters, leg press
- Run (treadmill) - 2 miles
- Bike (road) - 22+ miles
Monday, May 17, 2010
Training Log - May 17th 2010
- Core workout - 3 rounds of ab crunches (3x20 exercise ball), bent knee crunches (3x20), planks (hold as long as possible), straight arm side planks (hold as long as possible), supermans (3x20), bridge dips (3x20), toe touch ab crunch holding db (3x30), leg holds (as long as possible)
- Bike (road) - 30+ miles
Sunday, May 16, 2010
Training Log - May 16th 2010
- Hike - Mount Hunger summit via Waterbury trail
- Strength training - 3 rounds of wide-grip pull-ups, flat db press, db shrugs, db rows, standing db shoulder press, lat pull-downs, push-ups
- Flexibility work / stretching
- Bike (road) - 23.5 miles
Friday, May 14, 2010
Wednesday, May 12, 2010
45 days until the 2010 Peak Death Race
Yep... that's right... less than a month and a half until I start and finish the 2010 Peak Death Race... can't wait for the adventure!
Training Log - May 12th 2010
- Run (road) - 2 mile warm-up
- Run (road) - GE 5k run (garmin says 3.0 miles) - time was 21:26, ran mile 1 in 6:39... must go faster!
Training Log - May 11th 2010
- Bike (stationary) - 10 minute warm-up
- Strength training - 3 rounds of chin-ups, incline db press, standing db shoulder press, bent over db rows, back extensions (machine), lat pull-downs
Saturday, May 8, 2010
Training Log - May 8th 2010
- Run (road) - 2 mile warm-up
- Run (road) - Vermont Respite House Jiggety Jog 5k Fun Run - 21:46 (7:01 pace)
Friday, May 7, 2010
Thursday, May 6, 2010
Training Log - May 6th 2010
- Bike (stationary) - 10 minute warm up
- Chin-ups - 11-8-4
- Lat pull-downs - 10-10-10
- Incline db press - 10-10-6
- Bent over db rows - 10-10-10
- Standing db shoulder press - 10-10-10
- Front db shoulder raises - 10-10-10 (each side)
- Lat db shoulder raises - 10-10-10 (each side)
- Push-ups - 25-25-25
- Chest dips - 5-8-4
Wednesday, May 5, 2010
Monday, May 3, 2010
Training Log - May 1st 2010
- Bike (road) - 102.6 miles (BikeMS Day 1 plus extra miles make it a century)
Friday, April 30, 2010
Training Log - April 29th 2010
- Travel from Vermont to Texas (BikeMS ride is this weekend)
- Bike (road) - 40 minutes - very windy
Training Log - April 24th 2010
- Bike (road) - 67+ miles with the GMBC , 4,900 ft. climbing including Smuggler's Notch
Thursday, April 22, 2010
Tuesday, April 20, 2010
Sunday, April 18, 2010
Training Log - April 18th 2010
- Run (bike path) - 10 miles
- Bike (road) - 62 miles - more hills, more rain, more fun!
Saturday, April 17, 2010
Training Log - April 17th 2010
AM
- Bike (stationary) - 10 minute warm-up
- Pull-ups (wide grip) 10-9-6-5
- Incline db press 10-9-9-9
- Squats (smith machine) 10-9-9-9
- Lat pull-downs 10-9-9-10
- Leg press 10-9-9-10
- Push-ups 25-20-15-15
- Bike (road) - 55.4 miles - hills, rain, nothing can stop me
Wednesday, April 14, 2010
Training Log - April 14th 2010
- Bike (road) - 20+ miles
- Core workout - med ball squat press on bosu (2x20), med ball swings on bosu (2x20), med ball woodchoppers on bosu (2x20 each side), lunge with twist holding med ball (2x15 each side), med ball slam sit-ups (2x50), med ball toe touch crunch (2x25), plank hold (2x1 minute), side plank hold (2x1 minute), turkish get-ups with db (2x10 each side), alternating supermans (2x20 each side), ab crunch machine (2x20), back ext machine (2x20)
- Run (road) - 1 mile
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
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