• 1h 30m
  • 10.00 miles
  • 6.67 Mi/hr

So...there's a mountain bike trail at New Salem that I have heretofore resisted the urge to ride. In the summer it's been too overgrown, so I thought maybe waiting until fall was wise. Kept hearing this trail was poorly built --- instead of switchbacks, you plunge up and down ravines. That's pretty much the way it went. The first mile was good riding except that there were so many "death balls" from the walnut trees that it was unsafe. Then it was straight down into the ravine.

I'm probably a low-intermediate on the mtb skill scale, so I knew there would be walking on this trail but really, much of it was quite unrideable. I never did feel like I could just relax and enjoy this trail, much as I wanted to. I probably walked a fourth of it. Some of the downhills were just too sketchy and of course, there were corresponding climbs.

Was glad to get back to my car. Discovered a huge thorn stuck in the front tire. I run tubeless so better to leave the thorn in.

Went over to the Church trails and rode a couple of laps to make up for the lackluster ride at New Salem.

  • 1h 29m
  • 7.50 miles
  • 11m 52s /Mi

Decent run but I felt kind of heavy and off. Probably the crap nutrition. Oh well, it's done

  • 08m

30 each
crunch, bicycles, leg lifts, hip lifts, scissors

  • 08m
  • HIIT
  • 35m

Tough workout from Daily HIIT -- lots of plyo. Opted for this rather than a run out in the cold.

The cold snap continues, 24 degrees at 5 a.m. That's justification IMHO to not get up to run. I think tomorrow will be better.

This might be the winter that I lobby to get a treadmill.

  • 12m

20 squats
10 squat jumps
30" plank
10 pushups
10 each of crunch, bicycle, leg lift, hip lift, rope climber, scissors,

  • 1h 10m
  • 6.00 miles
  • 11m 40s /Mi

Ran the 2-mile loop around Washington Park, then met up with Karen and ran 4 more miles. Good run, chilly night.

  • 20m
2 times through Daily HIIT workout:
10 low reverse lunge
10 dips
10 pullups
10 front raise squat
10 knee lifts

Then abs:
30 each:
leg lifts
hip lifts, 10 both legs, then 10 each leg
rope climbers

30 seconds plank

On tap for this evening - 6 mile run. Keep fingers crossed the rain holds off. Trees are turning beautiful shades of red and gold. We are having a gorgeous fall.

  • 12m

90 squats
30 pushups
30 each:
crunches, bicycles, leg lifts, hip lift, scissor kicks, rope climber
30" plank

  • HIIT
  • 25m

Did two workouts from Daily HIIT

Holy H*ll, it's 29 degrees out there! Not quite ready to face those kinds of temperatures in the early morning hours, so my run will have to wait until this evening.

  • 57m 31s
  • 5.03 miles
  • 11m 26s /Mi

Supposed to run with Karen at the park, she called around 3 and said she was feeling like crap. Went ahead to the park and tried a new route that went through some neighborhoods I had not run in before. Really enjoyed it, good mix of long slow climbs. When I got back to the park I ran into Carol, the wife of the local tri race director, and she ran the last mile with me.

  • 14m

30 squats
10 pushups
30" plank
10 crunch
10 bicycle
10 leg lift
10 hip lift
10 rope climber
10 scissor kick

So it's been close to two months since I've been in or near a swimming pool. Thinking that I might give it a whirl this week.

abake's Training Log

 October 2013 
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  • Ironman Florida (Triathlon)
    11/7/2015 Panama City Beach, Florida
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