Enjoy the Journey

Monday - October 14

Sport
  • Plyometrics
  • 55m

Went to the 5:30 a.m. RIPPED class at the Y (Resistance, Intervals, Plyo, Power, Endurance, Diet) with Lisa, one of the cyclists. Had heard about this class from a number of people but had never gotten around to trying it out. Lots of good stuff - weights, aerobic intervals, plyometric jumps, some kickbox moves, burpees, etc. The instructor was very good and her music was not too bad either. Tired now.

After the big biking weekend I knew I would be sore, but as the day wore on, my throat started to feel raspy and that good workout ache seems more like body aches that come with being sick. Cut out of work a little early, came home and been lying around. We'll see how tomorrow goes.

Sunday - October 13

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.

Saturday - October 12

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

Friday - October 11

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.

Thursday - October 10

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

Wednesday - October 9

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. :(

Tuesday - October 8

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.

abake's Training Log


 October 2013 
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Volume

Time
Distance

Upcoming races

  • St. Judes Memphis Marathon (Run)
    12/6/2014 Memphis, Tennessee

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals