Bike #1
  • 1h 52m
  • 30.00 miles
  • 16.07 Mi/hr

Steve and myself joined a small group from the bike club. This is an annual road ride, culminating in "Oktoberfest" at the host's house. Bonfire with brats, hamburgers and fried fish topped off a great afternoon ride.

Bike #2
  • 1h 12m
  • 11.50 miles
  • 9.58 Mi/hr

Rode mtb over to the lake trails, rode all three trails. South trail is badly overgrown and not much fun, but I did see a beautiful deer. The other trail system is in good shape. Legs were not as strong as yesterday. Rode conservatively since I was alone. Good ride.

Run
  • 1h 39m
  • 8.41 miles
  • 11m 46s /Mi

Planned to meet up with the new training group at 8, but that's pretty late to start a long run (the group was only going to run 3 miles). So drove to Washington Park and went out early to get some miles in. Got about a block from the car and the skies opened up and rained. Felt fine as long as I was running.

Found a small group of ladies to run with, some are newer runners, others are just slower like me. Anyway....a block from the park and it starts pouring again! Had a good run despite the rain but couldn't wait to get home and change into warm,dry clothes.

Bike
  • 1h 03m
  • 10.45 miles
  • 9.95 Mi/hr

Steve and I took the mountain bikes over to the lake trails and rode. Had a really good ride.

Strength
  • 12m

2 x
40 squats
10 pushups

1 x
25 crunches
25 bicycles
25 leg lifts
25 hip lifts
25 scissors
1 minure plank

Strength
  • 12m

80 squats
20 pushups
25 crunches
25 bicycles
25 leg lifts
25 hip lifts
1 minute plank

Sport
  • HIIT
  • 16m

Day 4 of Daily HIIT beginner week. Supposed to do three rounds of this, but I opted to just do one. I really like these short but intense workouts although it bothers me that there seems to be a lot of disordered eating and misinformation among their followers.
http://www.dailyhiit.com/challenge/7-day-challenge-day-4

Legs and left knee are sore today, definitely no running today. Maybe a bike ride if schedule allows.

Run
  • 47m 46s
  • 4.19 miles
  • 11m 24s /Mi

Nice run on a cool morning. Had to break out the long sleeved sweatshirt today and a light headband. Legs felt good.

Strength
  • 12m

80 squats
20 pushups
25 crunches
10 sit ups (ouch)
25 bicycles
25 leg lifts
25 hip lifts
1 minute plank

Run
  • 58m 18s
  • 4.85 miles
  • 12m 01s /Mi

Met Karen at Lincoln Park, we jogged over to Oak Ridge Cemetery and ran The Octo. We would rest for a minute at the top of each hill. I was feeling very strong tonight, maybe because of the cooler weather, maybe because of all the squats and strength work, but whatever the reason, attacked the hills at a 9:40 pace. Wish I could sustain that on the flat!

Strength
  • 12m

25 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank
75 air squats
20 pushups

I have been very run-focused and am missing the bike. :(

Strength
  • 10m

25 crunches
25 bicycles
25 leg lefts
25 scissors
1 minute plank

75 air squats
20 pushups

Sport
  • HIIT
  • 20m

3 rounds of Day 3 from Daily HIIT. Here is link to the workout. This kicked my ass
http://www.dailyhiit.com/challenge/7-day-challenge-day-3

Overslept and didn't get up to run. This cooler weather is great for sleeping.

Run
  • 48m 54s
  • 4.00 miles
  • 12m 13s /Mi

Met Karen at the park. My legs felt great, seemed to have a lot of pop for once. The cool temps helped immensely. Karen was not feeling so chipper and was struggling to keep up. Ended up slowing down quite a bit the last mile and a half. We did find three golf balls!

Strength
  • 20m

Abs
30 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank

From Big HIIT - October Squat Challenge
75 squats
15 pushups

From Daily HIIT
Arm stuff

Had a weekend of craptastic nutrition and can definitely feel it today. Assuming the rain holds off, meeting Karen for a run tonight in Washington Park.

abake's Training Log


 October 2013 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 
Time
Distance
  • Pigman Long Course Triathlon (Triathlon)
    8/16/2015 Palo, Iowa
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals