December |
2010/12/31 | | Hike | 2hr | Bald Mtn and Artist's Bluff. |
| | Misc | 1hr | Sledding Mt Eustice! |
2010/12/30 | | Hike | 6hr | Down, up, and down Bridal Veil, then Bear Claw. About 15m of trail. |
2010/12/29 | | Misc | 2hr | XC Ski Bike path & trails in Franconia. |
| | Hike | 1hr | Up Bridal Veil to shelter. |
2010/12/28 | | Hike | 5hr | About an hour up, then hours breaking trail in waist high snow on Mt Jackson. Had to abandon overnight plan, couldn't reach camping area across ridge, came back out. |
2010/12/27 | | Misc | 3hr | XC Ski. Terrible, terrible path in Franconia... |
--- |
2010/12/26 | | Hike | 90min | Pushing and shoveling Prius up 117, hiking gear up Gilman Hill. |
2010/12/24 | | Road | 8hr | Christmas Eve Century; 116m. |
2010/12/23 | | MTB | 3hr | Belmont. |
| | Core | | 200xsit; 100xlift; 200xstairs; 100xwide squat; 2xpullup; could not do crunches because of tail bone. |
| | Weights | | 2x10x10chest fly; 2x20x15chest press |
--- |
2010/12/19 | | MTB | 4hr | Belmont with Adam, Alex, Doug. Lots of trails, awesome time. |
| | Core | | 200xsit; 100xlift; 200xstairs; 100xwide squat; 2xpullup; could not do crunches because of tail bone injury from Thursday ride. |
| | Weights | | 2x10x10chest fly; 2x20x15chest press |
2010/12/18 | | Walk | 2hr | Library, Trader Joe's. |
2010/12/17 | 165 | Walk | 1hr | Errands. |
2010/12/16 | 164 | MTB | 3hr | Belmont. Ice storm! Trails fine, two major falls on sheets of ice on way over. Could not do core due to tailbone pain. |
| | Core | | 200xstairs; 1xpullup |
2010/12/15 | | Run | 30min | |
| | Core | | 100xsit; 100xcrunch; 100xlift; 300xstairs; 100xwide squat; 2xpullup |
| | Weights | | 1x20x10chest fly; 1x20x15chest press |
2010/12/13 | | Run | 45min | Significant issues in right knee. |
--- |
2010/12/11 | | Road | 4hr | Wandering out northwest of the city. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 1xpullup |
2010/12/9 | 163 | MTB | 3hr | Belmont with Tim. 29 degrees! |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 1xpullup |
| | Weights | | 1x20x10chest fly; 1x30x15chest press |
2010/12/8 | | Walk | 1hr | Campus. |
2010/12/7 | | Walk | 1hr | Errands. |
2010/12/6 | | Walk | 1hr | Campus. |
--- |
2010/12/5 | 164 | MTB | 4hr | Wiss with Tim; north side, south side, yellow trail out of park. Super beat on second half, mostly from run yesterday, little sleep & eating previous days. |
2010/12/4 | | Run | 75min | 8.8m. Slight left knee trouble at start, but awesome after that. Good pace, good form, could go farther. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 2xpullup |
| | Weights | | 1x20x10chest fly; 1x20x15chest press |
2010/12/1 | | Run | 50min | 6.4m. Knee trouble at start, but little sleeping last night. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat |
| | Weights | | 1x20x10chest fly; 1x20x15chest press |
November |
2010/11/27 | | MTB | 2.5hr | Green loop in Wiss above Lincoln Dr with Caitlin; broke valve core on rear wheel. |
| | Walk | 1hr | Dinner. |
2010/11/26 | | Run | 1.5hr | Cape May 8.8m: Hotel to sunken ship and back, back out to conservation area with Annie. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 1xpullup |
| | Walk | 2hr | Around UPenn. |
2010/11/24 | | MTB | 4hr | North and south side of Wiss with Tim. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup; 50xwide squat |
2010/11/23 | | Run | 1hr | 6.4m. |
--- |
2010/11/21 | | MTB | 4.75hr | North side of Lincoln Dr and south side of the creek in the Wiss. Broke chain again. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup; 50xwide squat |
2010/11/18 | | MTB | 2hr | Belmont with Adam and Tim; Adam broke pedal early on, ending ride. |
2010/11/17 | 163 | Run | 1hr | 6.4m; compression tights, patella band. Some knee issues, but haven't been sleeping much. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 2xpullup |
--- |
2010/11/13 | | Road | 6hr | Out to Phelps CX near Malvern (+1 hour there), back to Drexel, back out to Spring Mill, fun times on Port Royal. 85 miles. |
2010/11/12 | | Walk | 1hr | Battleship, aquarium. |
2010/11/11 | | MTB | 3hr | Belmont w/ Adam, Alex, Tim. 2hrs trails, great ride. No problem with leg bruises until end. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
2010/11/10 | | Run | 1hr | 6.4m; compression tights, patella band. Bruises ok, only minor impact pain in thigh. Pretty solid in knees but could not do significant squats. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
| | Weights | | 1x20x7.5chest fly; 1x20x15chest press |
2010/11/07 | | MTB | 4hr | Wiss counter-clockwise with Adam, Alex, Joe Peters. Pretty significant injury on right thigh, endo trying to ride rock gardens down from Indian. |
--- |
2010/11/06 | | Walk | 75min | Shopping. |
2010/11/05 | | Run | 55min | 6.4m; block brace. Pretty tough on right knee, just below cap, at start, but better later on. Patella band? Breakfast too soon before, sluggish. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
| | Weights | | 2x10x7.5chest fly; 1x30x15chest press |
2010/11/03 | 163 | MTB | 3hr | Belmont. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
| | Walk | 1hr | Campus. |
October |
2010/10/30 | | Run | 1hr | 6.4m; no knee braces. Felt ok. Kind of tough at start. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
| | Weights | | 2x10x7.5chest fly; 2x10x15chest press |
| | Walk | 45min | Grays Ferry Post Office |
2010/10/29 | | Commute | 30min | Camden, train home. |
2010/10/28 | 163 | MTB | 2.75hr | About two hours in Belmont with Tim. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup |
| | Commute | 1hr | Camden. |
2010/10/27 | 163 | Walk | 2.5hr | Camden, train to campus, home. |
2010/10/26 | | MTB | 2.5hr | 75min or so in Belmont with Caitlin and Adam. |
| | Run | 70min | 6.4m; knees kind of problematic but not too bad. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 2xpullup |
| | Commute | 1hr | Camden. |
--- |
2010/10/24 | | MTB | 4hr | 3hrs of trails in the Wiss with Zajac, Adam, Moyer, and Alex. |
2010/10/23 | | MTB | 4hr | 3hrs of trails in the Wiss with Tim and Adam. Huge bruise on shin from total biff trying to huck up the rock bar staircase coming back the north side from Bell's Mill... |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush |
2010/10/22 | | Commute | 30min | Camden. |
2010/10/21 | | MTB | 75min | Belmont. |
2010/10/19 | | Run | 65m | 6.4m. |
| | Core | | 100xsit; 75xcrunch; 100xlift; 200xstairs; 20xpush; 1xpull-up |
| | Weights | | 2x10x5chest fly; 2x10x15chest press |
--- |
2010/10/14 | | Run | 105min | 11.65m. Ok until mile 9, knee problems afterward. Guard sleeves both knees, block brace on right, insoles. Ok form, speed until then. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 25xwide squats, 1xpull-up |
| | Weights | | 2x10x5chest fly; 2x10x15chest press |
2010/10/12 | | Run | 65min | 6.4m. Almost no knee problems, during or after. Wore guard sleeves on both knees, block brace on right as well, plus insoles. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 200xstairs; 10xpush; 1xpull-up |
--- |
2010/10/06 | 163 | Run | 75min | 7.48m. Almost no knee problems, during or after. Wore guard sleeves on both knees, block brace on right as well, plus insoles. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 200xstairs, 20xpush; 50xwide squats, 1xpull-up |
--- |
2010/10/01 | | Run | 75min | 8.48m; pretty solid. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 100xstairs, 20xpush; 50xwide squats, 1xpull-up |
September |
2010/09/23 | | Run | 1hr | 6.4m. Knees felt ok. Right knee in guard sock, felt useful. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 150xstairs, 20xpush; 25xwide squats, 1xpull-up; trouble doing squats, knee pain. |
2010/09/22 | | Run | 1hr | 6.4m. Knees felt ok. Right knee in guard sock, felt useful. |
| | Core | | 50xsit; 50xcrunch |
| | Walk | 90min | Campus twice. |
2010/09/21 | | Walk | 1hr | Campus. |
--- |
2010/09/17 | | Run | 1.75hr | 12m. Had a Gu at Falls Bridge, terrible stomach upset afterward. Couldn't handle knee brace anymore near end, took off, could not run effectively after that. |
| | Walk | 75min | 4m, back home from angels. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 150xstairs, 20xpush; 1xpull-up; could not do squats, knee pain |
2010/09/15 | 163 | Walk | 3hr | Errands. Back of right knee slightly off afterward, but by and large all fine. |
2010/09/14 | | MTB | 130min | Solid 75minutes of trail in Belmont. Pretty good, little out of it at start. |
| | Core | | 100xsit; 100xcrunch; 100xlift; 150xstairs, 20xpush; 75xwide squats, 1xpull-up |
2010/09/13 | | Run | 40min | Drexel. Felt pretty good, even with no or very little sleep for days. Knees fine. |
August |
2010/09/06 | | MTB | 90min | Gale River, Meadowbrook, Middle Earth, Ian's, Pebble Beach, Meadowbrok, Gale River in Franconia. |
2010/09/05 | | Run | 30min | Easy pace with Caitlin. |
| | MTB | 90min | Gale River, Meadowbrook, Ian's, Tucker, and Boundary in Franconia with Caitlin. |
| | Misc | 90min | Polo! |
2010/09/04 | | MTB | 1hr | Trails behind Hillwinds in Franconia. |
2010/09/03 | | Run | 110min | 13.85m. Felt slow, but guess pace was actually ok. Not much sloppyness. Knees felt pretty good except for occasional pain in right knee until the very end. Definite soreness later in the day, mostly in the right, but possibly exacerbated by sitting on computer remainder of day. Could not do squats right afterward, lots of pain in lower range of motion. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats, 1xpull-up |
2010/09/02 | 161 | Commute | 1hr | Camden. |
2010/09/01 | 162 | MTB | 90min | Half an hour in Belmont, around the river. Night riding, w00t! |
2010/08/31 | 162 | Run | 1hr | 6.4m. A little slow, but knees actually felt pretty clean halfway through up to the end. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats, 1xpull-up |
2010/08/30 | 163 | Road | 2hr | Pretty casual; out to Grass Track to heckle Caitlin, then wandering out Henry to Cathedral. Left knee not awesome, but ok. |
--- |
2010/08/29 | 162 | MTB | 2.75hr | ~105 minutes in Belmont with Caitlin, Adam, Bianca. Pretty solid. Right knee a little sore at first, but much much better by end. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/28 | | Road | 4.5hr | 30ish around West Chester, 30ish back to home. Right knee very tender in first part, hard to stand or put any weight on. Better at end of second part. Still tender, painful going up/down steps later. |
2010/08/27 | | Run | 1hr | 6.4m; pretty tender in right knee. First run on insoles. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/26 | 162 | Commute | 1hr | Camden. |
2010/08/25 | | Commute | 1hr | Camden. |
| | Walk | 1hr | Errands. |
2010/08/24 | | Run | 1hr | 6.4m; pretty tender in right knee, odd in left, quads completely shot. Need to start warming up before hard stuff like the 5k... |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/23 | | Road | 1hr | Around the river. |
--- |
2010/08/21 | | MTB | 1.75hr | To and from Haverhill. |
| | Run | 18min | Team Foschewel 5k; about 18:30. Wore tight patella tape wrap, knees ok during run, trouble standing on ride home, tenderness next day. No warmup or cooldown though. |
2010/08/20 | | Walk | 1hr | Piermont lake house. |
| | MTB | 90min | Road riding around lake house. |
2010/08/19 | | MTB | 2hr | Kingdom Trails. |
2010/08/18 | | Walk | 1hr | Campus. |
--- |
2010/08/16 | | Run | 50min | Around Penn's Landing. Wore patella tape wrap, but couldn't tell if that or just going slow was helping. |
| | Walk | 1hr | Campus. |
2010/08/15 | | MTB | 2.5hr | CX practice @ Belmont w/ Adam for an hour, half an hour of trails in the park. Pretty beat. Feel ok, but demotivated, no strength. 8hrs sleep. |
2010/08/14 | 162 | Road | 3hr | Vino Velo. Crazy fast, dropped in Mt Airy. Only 4 hours sleep. New cassette & chain. |
2010/08/13 | 162 | Commute | 1hr | Camden, Performance. Incredibly tired, passed out once home. |
| | Walk | 45min | Battleship. |
2010/08/12 | 159 | Run | 50min | 6.4m; pretty tender in right knee. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/11 | 162 | MTB | 2hr | Light MTB at Belmont with Jo and Ross. |
2010/08/10 | | Run | 115min | 13.85m. 7.5m/hour. Right knee tender at start, warmed up ok, couldn't pound hard though. Pretty slow mile ~8--10 or so, but recovered ok. Decent form throughout, not sloppy even when slow. Standard breakfast @ 8am, run at ~11:30; should have run closer for better food energy. Two sticks of Clif Blocks and banana during run, 1.5l of ice water. 95 degree absolute, 100 feel with humidity throughout---very hot. Could have easily used another 16oz fluid. 6hrs sleep. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
--- |
2010/08/08 | | Road | 2.5hr | With Adam to Neshaminy MTB race. Pretty beat. |
2010/08/07 | | Road | 2.5hr | Vino Velo. Harder than it should be. Need sleep, more food (poor, poor eating day before). |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/06 | | Run | 30min | Starving, right knee very tender. |
2010/08/04 | | Commute | 1hr | Camden, errands. |
2010/08/03 | | Run | 100min | 12.56m, little slow but ok, just slightly sloppy at end of river. Clif Blocks ok. Nuun Lemon Lime pretty solid afterward. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/08/02 | | Commute | 1hr | Camden, errands. |
July |
2010/07/31 | | Road | 2.5hr | Stenton, Militia Hill, back by Faraz's. Pretty beat, only 3 hours sleep due to traveling to state TT for morning. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
| | Road | 2.25hr | Midnight Freedom Valley! |
2010/07/30 | | Commute | 40min | Campus. Little beat going up & down steps, but pretty ok, ready to ride/run more. |
2010/07/29 | | Road | 4hr | Greentree, to & from. Legs pretty beat from yesterday's run. Did not have top end to keep coming around drops in the last couple laps. Dead starting return, but better halfway through. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
2010/07/28 | | Run | 110min | 13.85m. 7.5m/hour. Little slow, especially last third, and slightly sloppy on grass, but still solid form. Knee tender at start, inner side top of shin, but felt fine by end. New shoes: ASICS GEL-3010s, size 11. Clif Bar 45min before start and 3/4 bottle of PowerBar electrolytes; 3/4 bottle water during run. 6.5 hours sleep. |
| | Walk | 50min | Aquarium. |
| | Commute | 60min | Camden, campus. |
2010/07/27 | | Run | 60min | 6.4m; pretty slow, very tender in right knee, but decent form, ease. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats |
| | Commute | 1hr | Errands. |
2010/07/26 | | Commute | 1hr | Errands. |
--- |
2010/07/25 | | Road | 2.75hr | Vino Velo. Just right on intensity level. |
2010/07/24 | | Run | 1hr | Across Ben Franklin, 8m. Pretty solid. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/07/23 | | Commute | 1hr | Camden. |
2010/07/22 | 160 | Road | 4.5hr | Camden, train to Trenton, Ambler, home. Awesome ride w/ Andy, Johann, Nate. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/07/21 | 160 | Commute | 1hr | Camden, errands. More congested again than past couple days? |
2010/07/20 | | MTB | 2hr | An hour of trails in Belmont. Pretty out of it, poor form, need more sleep. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/07/19 | | Run | 30min | Late. |
--- |
2010/07/18 | | Road | 3.5hr | Ride to Fair Hill w/ Johann and Chat. Lots of rolling stuff. Losing energy by the end, but steam to go. |
2010/07/17 | | MTB | 3hr | Rolling around the Wiss w/ Sully and Johann. Still coughing up stuff, but definitely feeling better. |
June |
2010/06/09 | | Run | 70min | 8.89m; moving pretty good, some slowdown toward end. |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/06/07 | | Commute | 60min | Errands. |
--- |
2010/06/06 | | Run | 105min | 12.89m |
2010/06/05 | | Road | 2hr | Cruising with Hair, Leman, Adrian, Johann, Chat, Tim |
May |
2010/05/28 | | Run | 75min | 7.23m, reversed. |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/05/27 | | Walk | 40min | Around. Started running but felt nauseous; bad lunch? Salad, avocado, fake sausage, cereal---what could be wrong with that???? |
| | Core | | 50xsit; 50xcrunch; 100xstairs, 10xpush |
2010/05/26 | | Commute | 30min | Camden. |
| | Walk | 105min | Home. |
2010/05/25 | | Commute | 60min | Camden. |
2010/05/24 | | Run | 85min | 9.54m |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
--- |
2010/05/21 | | Run | 75min | 7.23m |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/05/11 | | Run | 40min | Around U Toronto. |
| | Core | | 50xcrunch; 50xsit; 100xlift; 50xwide squats; 10xpush; 100xstairs |
| | Walk | 90min | Around campus. |
2010/05/10 | | Run | 10min | Treadmill cut out... |
| | Core | | 100xsit; 100xlift; 50xwide squats; 20xpush; 100xstairs |
| | Walk | 90min | Around Bloor St. |
--- |
2010/05/05 | | Run | 75min | 8.879m |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
2010/05/04 | | Commute | 60min | Errands, Camden. |
--- |
2010/05/02 | | Road | 3.5hr | Casual hills w/ Charles and Chat. |
April |
2010/04/30 | | Walk | 50min | Errands. |
| | Run | 60min | 7.23m; lungs tight at first, but pretty good eventually. |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush |
--- |
2010/04/22 | | Walk | 50min | Bank. No knee pain. |
| | Road | 3.5hr | Greentree, tooling around with Chat. |
| | Run | 35min | Drexel. |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift; 100xstairs |
2010/04/20 | 156 | Walk | 50min | Campus. Less pain, slightly better strength, but knee still not good. |
2010/04/19 | 154 | Walk | 45min | Train to Camden. Awful lot of right knee weakness, pain. Partial collapse on steps. |
--- |
2010/04/18 | | Road | 2hr | Hill climb, D1, D2, C1, C2, Intro race. Little right knee pain in morning before hill climb, lots by end of day. Ok riding, but very bad in car. |
2010/04/17 | | Road | 90min | Large part of C1 and C2 race, Intro race, Women's C race. |
2010/04/15 | | Walk | 60min | Errands. |
2010/04/14 | | Run | 105min | River loop, 12.5m. Sloppy around middle, blocky toward end, but decent speed, comfort. |
2010/04/12 | 155 | Run | 105min | 14m; good form, good speed, sudden serious left knee pain at 13.5, had to stop shortly after]] |
| | Weights | | Chest press 1x30x70, fly 1x30x70, back pull 1x30x70, abdomen 1x30x110, back press 1x30x110, leg press 1x30x110, leg lift 1x30x110, back lift 1x50x10, side lifts 1x50x0 |
| | Core | | 50xsit; 50xcrunch; 100xlift |
--- |
2010/04/11 | | Road | 2.25hr | C1, C2, Men & Women Intro, Women C, Men's B at Yale. |
2010/04/10 | | Walk | 2hr | Trails around East Rock and Indian Head in New Haven, CT. |
2010/04/07 | | Run | 70min | 7.23m; good form, but absolutely no juice in can at all. |
| | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x50, leg press 1x30x100 |
| | Core | | 50xsit; 50xcrunch; 10xpush; 100xlift |
2010/04/06 | | Road | 75min | Half a lap at Drives, wandering around. |
2010/04/05 | | Run | 40min | Campus. |
| | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x50, leg press 1x20x100, leg lift 1x20x100 |
| | Core | | 50xsit; 50xcrunch; 10xpush; 100xstairs; 100xlift |
| | Walk | 1hr | Errands. |
| | Misc | 20min | Basketball. Shootin' hoops. Terribly. |
--- |
2010/04/04 | | Road | 2hr | 75min riding around Bucknell with John, both Intro races. |
2010/04/03 | | Road | 2.25hr | 36 miles at Bucknell---2 Intro laps, two laps with John and friends. |
2010/04/02 | | Run | 40min | Out along West River to opposite St Joe's Boathouse. |
| | Core | | 100xstairs; 25xcrunch |
| | Walk | 3hr | Home from run, to and from campus. |
March |
2010/03/26 | 158 | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 4x25, leg press 1x30x100, leg lift 1x30x100 |
| | Run | 60min | Home -> Drexel -> Penn's Landing -> home, 6.85m. Definitely tender in the ankles, particularly on the right, but pretty solid, good energy and motion. |
| | Core | | 50xsit; 10xpush; 100xstairs; 100xlift |
| | Misc | 30min | Shootin' hoops. Sort of. |
2010/03/25 | 157 | Run | 99min | Home to Falls Bridge, 12.4m. Little stiff at start, solid throughout, good energy at end. |
2010/03/24 | 157 | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25, leg press 1x30x100, leg lift 1x30x100 |
| | Core | | 50xsit; 50xcrunch; 10xpush; 100xstairs; 100xlift |
| | Run | 50min | Home -> campus -> path to Girard -> home; 6.85m |
| | Walk | 60min | Home -> campus -> Redcap's -> home. |
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2010/03/19 | 157 | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25, leg press 1x30x100, leg lift 1x30x100 |
| | Run | 60min | Home -> Drexel -> path to Girard -> path to Locust -> home. |
2010/03/18 | 157 | Run | 50min | Home -> Penn's Landing -> Market St -> Schuylkill River Park -> home. |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/03/17 | 157 | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25, leg press 1x30x100, leg lift 1x30x100 |
| | Run | 60min | Home -> Drexel -> path to Girard -> path to Locust -> home. |
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2010/03/12 | 157 | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25, leg press 1x30x100, leg lift 1x30x100 |
| | Run | 75min | Home-> bank -> Drexel -> path to Girard -> path to Locust -> home; 8.75m. |
2010/03/11 | 154 | Run | 50min | Home -> Penn's Landing -> Market St -> Schuylkill River Park -> Home |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/03/10 | | Weights | | Chest press 1x30x60, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25, leg press 1x30x100, leg lift 1x30x100 |
| | Run | 30min | Stomach cramps. Too much food, too little food? |
| | Walk | 60min | Walking home from run. |
2010/03/08 | | Walk | 60min | Train Camden, campus. |
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2010/03/04 | 157 | Weights | | Chest press 1x30x40, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25 |
| | Run | 50min | Home -> campus -> path to Girard -> home. Just under 7 miles. |
2010/03/02 | 155 | Weights | | Chest press 1x30x30, fly 1x30x60, pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25 |
| | Run | 30min | Campus. Feel like I got hit by a truck. |
February |
2010/02/28 | | Run | 45min | |
2010/02/17 | | Trainer | 30min | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/02/15 | | Run | 60min | Whistler. New shoes! |
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2010/02/11 | | Run | 40min | Campus, treadmill. |
| | Weights | | Shoulder press 1x30x30, chest press 1x30x30, fly 1x30x40, pull 1x30x30, abdomen 1x30x90, back press 1x30x90, back lift 1x50, side lift 2x25 |
| | Core | | 50xcrunch |
2010/2/10 | | Trainer | 40min | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/02/8 | | Run | 40min | Campus, treadmill. |
| | Weights | | Shoulder press 1x30x20, chest press 1x30x20, abdomen 1x30x90, back press 1x30x90, back lift 1x50, side lift 2x25 |
2010/02/6 | | Run | 40min | Campus, treadmill. |
| | Weights | | Shoulder press 1x30x20, chest press 1x30x20, abdomen 1x30x90, back press 1x30x90, back lift 1x50, side lift 2x25 |
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2010/02/01 | | Walk | 60min | Camden, campus by train. Still very bad right knee pain. |
January |
2010/1/31 | | Trainer | 45min | Felt ok on trainer, little heavy in right knee, but it was absolutely killing me by the end of the day. Could barely walk up and down stairs at PAGE. Shoes! |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/30 | | Run | 45min | Treadmill 30; home <-> campus. Need new shoes badly, had to walk last couple blocks due to knee pain. Next day quite painful, right knee. |
| | Weights | | Shoulder press 1x30x20, chest press 1x30x20, abdomen 1x30x60, back lift 1x50, side lift 2x25 |
| | Core | | 50xcrunch |
2010/1/29 | | Trainer | 45min | |
2010/1/28 | | Walk | 60min | Campus. |
2010/1/26 | | Trainer | 55min | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/25 | | Walk | 50min | Campus. |
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2010/1/22 | | Trainer | 60min | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/18 | | Walk | 60min | Campus. |
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2010/1/17 | | Run | 45min | Definitely feeling yesterday---Pickle Run, no warmup or cooldown, standing all day, not eating much, 3 hours sleep... |
| | Core | | 75xsit; 25xcrunch; 10xpush; 100xlift |
2010/1/16 | | Run | 30min | Pickle Run 4.5m trail run! |
2010/1/15 | | Walk | 2hr | Train, home from Camden. |
2010/1/14 | | Walk | 1hr | Campus |
2010/1/13 | | Walk | 1hr | Campus. Definitely overdid it on the weights... |
2010/1/12 | 157 | Run | 50min | Campus, treadmill 20min, home. |
| | Weights | | Shoulder press 1x30x25, lower back 1x50x90, chest press 1x30x25, abdomen 1x30x90, fly 1x30x25, upper back 2x10x90 |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/11 | 157 | Walk | 1hr | Camden (train), campus. |
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2010/1/8 | | Walk | 2.5hr | Around town. |
2010/1/7 | 156 | Trainer | 1.5hr | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/6 | | Commute | 75min | Camden, campus. |
2010/1/5 | | Walk | 60min | Campus. |
| | Trainer | 75min | |
| | Core | | 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift |
2010/1/4 | 157 | Walk | 45min | Campus. |
| | Commute | 60min | Camden. |