From apt. to greenway around lake of the isles and back on green way. 4 minute break after lake of the isles, but only that stop.
First 5 miles in 31:35. Total time (excluding break)-45:22 for 7 miles.
Tuesday, March 31, 2009
Monday- 3/30
Bike
30 minutes- 10 miles
Lifting
Decline bench- 2x12 @ 115, 1x10 @ 115--can do more, just don't have a spotter.
DB bench- 3x10 @ 45
SC- 3x12 @ 40
Tricep pulldowns- 2x12 @ 90, 1x10 @ 90
Abs and back.
Sunday- 3/29
Running
Ran with Nolan. Not timed, just getting going again.
From apartment down greenway to spot between the Lakes- 2.2. Then around calhoun- 3.3. Walked to Dan's then to YWCA, then ran the mile home.
Total 6.5 miles, but really the 3.3 was the workout.
100 pushups (30-30-30-10).
Saturday, March 28, 2009
Thursday-3/26
Back is feeling bad. Not sure why, but its just kind of painful and uncomfortable a lot of the time. I'm gonna take a few more days off I think, and then hopefully it will warm up and I can do running outside. This is real frustrating because I feel like it has really kept me from doing what I need to do to get better, and be in shape. There is still a lot of time, but I just need my back to feel better.
30 minutes on bike- 9.75 miles
Lifting
Incline bench- 1x12 @ 105, 2x10 @ 105
DB bench- 3x10 @ 45
Lat pulldowns- 1x12 @ 90, 2x10 @ 90
OH shoulder raises- 3x10 @ 35
Back pulls- 3x12 @ 90
Front arm raises-3x10 @ 20
Side arm raises-3x10 @ 15
Abs and back
Tuesday- 3/24
~4.7 from apt around lake of the isles.--29:05, couple of stops.
Then lifting later on in the day.
Usual tricep and chest exercises.
Friday, March 20, 2009
Thursday-3/19
Bike
30 minutes- not sure how far, but not too impressive, it was feeling weird and I just couldnt go that hard
Lifting
Incline bench-3x10 @ 105
Upright row- 3x10 @ 60
Ham mach.- 3x10 @ 80
Quad mach- 3x10 @ 90
Lat pulldown- 3x10 @90
Back pulls- 3x12 @ 90
Front arm raises- 3x10 @ 20
Side arm raises- 3x10 @ 15
Ex ball thrusts- 3x30
Ex ball rolls- 3x30
Abs and back
Wednesday-3/18
Was gonna run by myself, but really didnt want to, but it was just too nice out. As I was leaving, Nolan comes in, and we go for a run
4.5 from apt. and to and around lake of the isles.
100 pushups 30-30-25-15
Tuesday, March 17, 2009
Tuesday- 3/17
Running
Ran 2.4 over to Greenway and on it until between lake of the isles and calhoun (14:37). Rest. Ran 3.2 around lake calhoun (20:50). Rest. Ran .65 to the Y (4:52). Lifted. Ran 1.0 home (6:24).
Total: 7.25 miles- 46:44
Lifting
Decline bench- 3x10 @ 115
DB bench- 3x12 @ 45
SC- 3x10 @ 40
Tricep pulldowns- 3x10 @ 95
Abs and back
Monday, March 16, 2009
Monday- 3/16
Bike
14 miles- 44:25
Lifting
Ham machine- 1x10 @ 70, 1x10 @ 75, 1x10 @80
Quad machine- 3x10 @ 90
Ex ball thrusts- 3x30
Ex ball rolls- 3x25
Single legged Bosu ball squats- 3x10 (each leg)
Abs and back
Sunday- 3/15
Lifting
Incline bench- 3x10 @ 105
OH shoulder raises- 3x10 @ 35
Lat pulldowns- 3x10 @ 90
Front arm raises- 3x10 @ 20
Side arm raises- 3x10 @ 15
Rows- 3x12 @ 40
Abs and back
~6- 43 minutes...but we ran 1.4 from his house to Lake Calhoun...long stretch...around the 3.2 lake in 22:40...long stretch...1.4 back.
Wasn't gonna run but then Nolan called...
Saturday- 3/14
Running
~8.75- 58:30 running...1:06:?? with stops
Down green way to Lake Calhoun. Then clockwise around down to Lake Harriet. Then clockwise down to 48th street. Over to Bryant and up to 26th.
100 pushups
Calves are sore as all hell
Friday, March 13, 2009
Friday- 3/13
Running
~4.44 miles- 30:28
Ran from the Y down 28th to Lake of the Isles, then to Lake Calhoun. Quick stretch. Ran the 3.2 around the lake in 20:33. It was pretty warm out, but I haven't run outside much, and my right hipflexor was pretty tight by the end. Then I ran back to the Y the same way I came
Abs and back
Thursday-3/12
10 minute bike warmup
3 miles- 19:47 (?)
I did speed intervals (3 minutes at 8.5 mph, 2 minutes 10 mph)
This kept me more entertained
Lifting
Decline bench- 3x12 @ 105
1x9 @ 115
DB bench- 3x10 @ 45
OH med ball raises- 3x20 @ 25
Tricep dips- 3x20
Abs and back
Wednesday-3/11
Bike
20 minutes- 6.25 miles
Running
3 miles-20:08
1 incline for first 1.5
1.5 for next mile
2 for last .5
Lifting
Hamstring machine (single leg)- 3x10 @ 70
Quad machine (single leg)- 3x10 @ 90
Abs and back
100 pushups (30-25-20-25)
Tuesday, March 10, 2009
Tuesday- 3/10
Running
2 miles-13:04
2 incline for first 1.5
2.5 for the last .5
Bike
15 minutes
5 miles
Lifting
Incline bench- 3x10 @ 105
OH shoulder raises- 3x10 @ 35
Lat pulldowns-3x10 @ 90
Front arm raises- 3x10 @ 20
Side arm raises-3x10 @ 15
Back pulls- 3x12 @ 90
Back and Abs
Wednesday-3/4- Monday- 3/9
Went to CA to see sites with my parents in the San Fran area, and then to go to the Stanford invite and call some lines. Pbob broke his collarbone...booo. But hopefully will be back for sectionals.
Tuesday, March 3, 2009
Tuesday- 2/3
Running
2 miles- 12:59
1.5 incline for first 1.5 miles
2 incline for last .5
30 minute bike- 9.27 miles
Lifting
Incline DB bench- 3x10 @ 45
OH shoulder raises- 3x10 @ 35
Lat pulldown- 3x12 @ 85
Rows- 3x12 @ 40
Front arm raises- 3x10 @ 15
Side arm raises- 3x10 @ 15
Abs and Back
Monday- 2/2
Running
2 miles-12:57
1 incline for first mile
1.5 for second
15 minute hard bike- 4.77 miles
Lifting
Bench- 3x10 @ 115
Decline bench-1x10 @ 105, 2x12 @ 105
Scull crusher-3x12 @ 40
Tricep dips- 3x12
Abs and back
Saturday- 2/28
Went down to Carleton and met up with some CUT dudes at the rec.
Lifting
Ex ball thrusts- 3x30
Ex ball rolls- 3x20
Quad machine
100 pushups
Then we went over to Cowling and played in the creepy ass tennis court room in the basement. We played some hot box, but then played some short court frisbee. It was awesome. My back felt great, and it was hot as hell, so it was hard to tell how tired and sweaty I should have been, but I certainly was. Playing was: Pbob, CK, Jason, Nolan, Rob, Mike, Hai.
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