Strength
  • 15m

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

Mini Crossfit WOD
do one squat, take one breath
do 2 squats, take 2 breaths
all the way up to 10 squats, then back down

10 pushups

Supposed to run 5 miles with hills today. Legs are tired and so I slept in. Have a Girls Night at the new winery tonight so there's not going to be any running this evening. I can push the run to tomorrow.

Run
  • 35m 45s
  • 3.00 miles
  • 11m 55s /Mi

First two miles went pretty fast, but I slacked off and took a bunch of walk breaks in the last mile. Legs were tired (not as tired as QueenZipp's but still tired). Realized I needed to kick it in a little bit to come in under 12 minute mile.

Strength
  • 10m

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

40 squats
10 pushups

Found a fun HIIT-oriented page on Facebook with an October squat-pushup challenge. My mini-crossfit WOD is to "run one mile". That will have to be after work.

https://www.facebook.com/BIGHIIT

Run
  • 1h 11m
  • 6.00 miles
  • 11m 49s /Mi

Met Karen and ran 4 miles in Washington Park, then met up with the new FrostToes training group. Saw a ton of people I knew, some I have not seen for several years. This new group should be great and reminiscent of our local running club back in the "glory days".

Strength
  • 11m

100 jumping jacks
25 air squats
20 pushups
To be done for time: 4:10

Then abs
7 minutes

Run
  • 30m
  • 1.80 miles
  • 16m 40s /Mi

Walk/jog around the subdivision. Have to hit 70 miles before midnight tomorrow!

Bike
  • 2h 20m
  • 36.00 miles
  • 15.43 Mi/hr

Bike club ride

We are supposed to lead a 25 mile ride for the bike club today. Part of the ride initially involved a canoe/kayak trip after the biking on Sugar Creek. But the creek is very low with lots of log jams and covered in duckweed. I don't think we'll be doing any kayaking today.

It's starting to feel like fall and the leaves are beginning to change color. Where did 2013 go?

Run
  • 1h 42m
  • 8.45 miles
  • 12m 04s /Mi

Very nice run today, took a one minute walk break every mile

Bike
  • 45m
  • 8.00 miles
  • 10.67 Mi/hr

Steve and I drove over to Jacksonville to check out a mtb trail I had been hearing about. It was easy to find. There were supposed to be about 4miles worth of trails. Signage was really good, easy to get around. We rode trails 2, 3, 4 and 5 but oddly there did not seem to be a trail 1. ????

Pretty easy trail, nothing very technical but I'm fine with that. It was carved out of bottom land that runs along a pretty good sized creek. I imagine this trail system is flooded most of the spring.

After our mtb ride, we checked out a new winery that opened about three weeks ago in New Berlin. This place is in the middle of cornfield-nowhere land. Really nice place though. We sat in an outdoor area. There were about 20 people there. Everyone was friendly. Steve tried a couple of their reds, I stuck with the whites.

Strength
  • 35m

25 crunches
25 bicycles
25 leg lifts
25 scissors
25 hip raise
1 minute planks

6 PM
Jillian Michaels 30 Day Shred, Level 2

5 rounds of:
20 lunges
10 pushups

Got one of those fasting blood tests this morning. Already hungry.

Run
  • 19m 24s
  • 1.57 miles
  • 12m 21s /Mi

Today is supposed to be a rest day but legs were tight in that need-to-move-them kind of way, so jogged up to the ATM to get cash for the cleaning lady.

abake's Training Log


 October 2013 
SunMonTueWedThuFriSat
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Time
Distance
  • Pigman Long Course Triathlon (Triathlon)
    8/16/2015 Palo, Iowa
  • December's totals
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  • 2013 totals