Log 2013

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Log 2013

Training Log 2013

2013

Weekly Chart
December
2013/12/29 Hike5hrMt Washington: Summit (Lion's Head, summer rotue).
2013/12/28 Hike4hrMt Washington: Raymond Path.
2013/12/27 Hike2hrMt Washington: Hermit Lake Shelter.
2013/12/24 Road4.33hrChristmas Eve (Metric) Century. Caitlin, Blake, Emily, Kyle, Brett K, Brett H, Timmy. 4.5
2013/12/23 Walk2.5hrTown. 6
---
2013/12/22 Walk1hrTown.
2013/12/21 TT110minPath.
2013/12/19 Walk1.5hrIndy Hall. 5
2013/12/17 Walk2hrTown. 6
2013/12/16 Trainer2hrTT bike. 4
---
2013/12/15 Lazy   3
2013/12/14 Walk1.5hrBike shops. 4
2013/12/13 Trainer75minTT bike. 4
2013/12/10 Trainer45minTT bike. Johann!25009
2013/12/09 Trainer1hrTT bike.20102/7
---
2013/12/08 Walk1hrSSCXW.
2013/12/07 MTB30minBroken freehub.
2013/12/05 Walk4hrDC.
2013/12/04 Walk3.75hrDC.
2013/12/03 Walk1.5hrDC.
November
2013/12/01 MTB2.5hrFair Hill w/ PBCO + friends.
2013/11/30 MTB2.75hrBelmont.
2013/11/29 Walk4.5hrCape May.
2013/11/28 Walk2hrCape May.
2013/11/26 Walk1.5hrIndyHall.
2013/11/25 Lazy1hrChiropractor.
  Run15min 
---
2013/11/24 Walk1hr 
2013/11/23 MTB2hrBelmont Night Ride.
2013/11/22 Walk1hr 
2013/11/21 MTB2.5hrBelmont.
2013/11/19 MTB2.5hrWissahickon.
---
2013/11/16 Run10min 
2013/11/15 Walk1.5hrTown.
2013/11/14 MTB140minBelmont.
2013/11/13 MTB2hrBelmont.
2013/11/12 Walk1hrBikesmith.
---
2013/11/08 Walk2.5hrTown.
2013/11/05 MTB2hrBelmont. Tired.3000
October
2013/11/03 Walk1.5hrAround town.
2013/11/02 MTB2.5hrWiss too tired.
2013/11/03 Walk2hrRedcap's.
2013/10/31 Walk75minLibrary.
2013/10/29 Walk1hrLogan Circle.
2013/10/28 Walk1.5hrIndy Hall.
---
2013/10/26 MTB2hrTrailSpinner's Fair Hill MTB Jamboree with Caitlin, Sara, Alan, Brett. 6
2013/10/24 Walk80minRedcap's.
2013/10/23 MTB110minBelmont.
2013/10/22 Walk90minTown.
2013/10/21 Walk1hrErrands.
  MTB2hrBelmont.
---
2013/10/19 MTB0.5hrBelmont.
  Walk2hrHome from Belmont... ... ...
2013/10/17 Walk2.25hrCampus, Boathouse Row, home.
2013/10/16 Walk2hrCampus, city.
---
2013/10/12 Walk2.5hrHighland XC course.
2013/10/09 Run10minSick.
2013/10/08 Walk1.5hrLibrary, Art Museum.
---
2013/10/04 Walk1hrErrands.
2013/10/03 Walk1.5hrCampus, Redcap's.
2013/10/02 Run20min 
  Walk2hrWalk.
2013/10/01 Walk1hrErrands.
September
2013/09/29 Walk0.5hrWalk.
2013/09/28 Walk0.5hrWalk.
2013/09/27 Walk1.5hrWalk.
2013/09/26 Walk1.5hrWalk.
---
2013/09/20 Walk1hrErrands.
2013/09/19 Walk2hrCampus, Tom's.
2013/09/18 Walk1hrErrands.
2013/09/17 Walk1hrErrands.
2013/09/16 Walk1hrShort walk.
---
2013/09/13 Walk1hrErrands.
2013/09/12 Walk1hrCampus.
2013/09/09 Walk3hrAround city.
---
2013/09/06 Walk1hrErrands.
2013/09/05 Walk1hrCampus.
2013/09/03154Walk3.25hrWissahickon. 5
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 1x3 pull-ups
  Weights 1x20x10 fly, 1x20x15 press
2013/09/02 Walk3.25hrAround town.
August
2013/08/31153Walk3hrAround town.
2013/08/30 Core 1x100 stairs, 1x50 squats, 1x3 pull-ups
  Weights 1x20x10 fly, 1x20x15 press
  Walk90minIndy Hall.
2013/08/29 Walk2hrCampus, 5k loop.
2013/08/27 Walk2hrYarrow Point.
---
2013/08/25 Walk9hrIronMan Canada.
2013/08/24 Walk2.5hrWhistler.
2013/08/23 Walk2hrWhistler. Significant back pain, toes tingling, after carrying groceries. Went away after laying on floor for some time.
2013/08/22 Walk0.5hrYarrow Point.
2013/08/21 Walk2hrPike's Place, Yarrow Point.
---
2013/08/17 Road16.5hrCoup de Cascades: Part 1, part 2.
2013/08/15 Road70minBike check around Kirkland.  
2013/08/13157Walk1hrAirport. 
2013/08/12155Road1hrBike check around Art Museum. 7.5/+2
---
2013/08/11156Road6.5hrNew Hope Casual Century with Blake, Emily, Greg, Lou, Mark G, Ted and Charles for the first two hours. Awesome route, makin' it up on the way back courtesy Mark. No particularly noticeable back pain. Significant toe pain (burning) after 6 hours, P4. No tightness in knee. No real stomach upset. Need to remember that Dilly's is great lunch destination, cash only. 6.5
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pull-ups
  Weights 1x20x10 fly, 1x20x15 press
  Walk1hrTJs.
2013/08/10157Road6.75hrSummer Shore Casual Century with Blake, John M, Victoria, Travis, Brandon, Andrew H, Joe J (Upenn). Some stomach upset first couple hours. 6
2013/08/09155Walk75minErrands. 6
2013/08/08155Road2hrPeanut Butter Pickup. Some feeling in lower back (P1), tightness behind left knee. 5.5
  Walk1hrTJs.
2013/08/07155Road2.5hrDrexel ride. Least pain, most motivated ride in weeks. Bike feels good; creaking handlebars? 7
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pull-ups
  Weights 1x20x10 fly, 2x20x15 press
2013/08/06155Walk2hrCampus, errands. 6/+1.5
2013/08/05156Walk1hrErrands. 6
  Road1.5hrHome.
July
2013/08/04155Road3hrOut to Grubb's Mill. Back problems, weakness, fatigue, went home. 6/2/2
2013/08/03 Road1.83hrCruising on overhauled bike. 3/2/1
2013/08/02 Walk1hrTJs 7
  Road1hrAround the river.
2013/08/01 Walk1hrCampus. 5
2013/07/31 Walk30minDC. 5
2013/07/30 Walk40minDC. 8
  Road2hrTour de Norm.
  Walk1hrDC.
2013/07/29156Walk2.5hrTrain, DC. 5
---
2013/07/28154Road6.5hrCruisin' around century. Sustained back pain first ninety minutes, P3. Toe pain later, brushing P4. Took a Naproxen about an hour before ride. Needed more, possibly due to steep climbs in opening of ride? Felt better toward end. Rained on last 90 minutes+. 6
2013/07/27155Road40minNockamixon TT course marshaling. 1.5/3.5
  Road4.8hrBack from Nockamixon TT on Eichele Hill loop with Alex and Ted Mullen. Beautiful ride, excellent weather. Minor back discomfort first hour, then fine. Some toe discomfort after few hard efforts, but under control. Took a Naproxen 12hr pill ~5.5 hours before ride. Stopped at Sheeder Rd pizza place (Penntury midpoint).
  Road1.5hrCruising around. Some growing issues with back and toes as Naproxen wore off.
  Core 1x100 stairs, 2x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x3 pull-ups
  Weights 2x20x10 fly, 2x20x15 press
2013/07/26156Walk1.5hrTown. 6.5/+1
2013/07/25153Road1hrMike's house. 7
  Hike2.5hrWiss with Mike and Brian.
2013/07/24154Walk1hrCampus. 6
  Road2.5hrPark loops.
2013/07/23157Road2.75hrPath. 3/5
  Core 1x100 stairs, 2x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x3 pull-ups
  Weights 2x20x10 fly, 2x20x15 press
  Walk1hrCampus.
2013/07/22156Walk0.5hrTown. Super sick overnight, food something. 4
---
2013/07/21 Walk3.5hrTown.
2013/07/18 Walk1hrErrands. 9
2013/07/16 Walk2.5hrErrands.  
---
2013/07/14 MTB2.78hrKingdom Day 12: Cruising with Caitlin and Blake. 2/4
2013/07/13 MTB3.66hrKingdom Day 11: Cruising with Blake. 5/+0.5
2013/07/12 Road15hrKingdom Day 10: Bolton, App Gap, Smugs ~400k---246mi, 17800ft in 14:51 moving, 16:52 elapsed, 16.5 moving average. First 200 mile in just under 12 hours. Had to slow down for last 46 miles in dark. No particularly significant chamois problems beyond the expected. Some lasting puffyness in right knee but not a limitation. Toes remain a major limitation, had to stop twice to cool off. Severe lower back pain first couple hours, then none. Banana bread and standard bars as primary food source. Few Snickers, yogurt, chips. Fritos are not the right kind of chip, go baked for less grease and easier consumption. 6
2013/07/11 MTB3.5hrKingdom Day 9: Cruising with Blake. 6
  Core 2x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts
  Weights 2x20x10 fly
2013/07/10 MTB2hrKingdom Day 8: Cruising with Sully, Maggie, Pat Dunn before the rain. 1/5/+2
2013/07/09 MTB2.75hrKingdom Day 7: Cruising with Caitlin, Emily, Greg, Patrick, Carolyn. Legs very fatigued. Have definitely noticed effect past couple months of first ride of the week being the hardest. Hormone withdrawal on rest day. 6
2013/07/08 Walk30minSt Johnsbury.
---
2013/07/07 MTB5.38hrKingdom Day 5: Houser & Talese Celebrity Memorial Ride. 9
  Core 2x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts
  Weights 1x20x10 fly, 1x20x15 press
2013/07/06 MTB5.5hrKingdom Day 4: ECCC Intro, UNH girls, cruising. Legs good. Posterior in rough shape toward the end of the day, though not a huge problem earlier. Probably mostly from bouncing around rather than just riding. Didn't eat carefully today. 5
2013/07/05 Road12.58hrKingdom Day 3: Crank the Kancamangus. Double century down & around NH Notches loop. First century in 6hrs, second in 12:15 (both moving time). Unbelievable 7 flats, mostly due to flukes and pretty bad dirt roads. Turnpike Rd strongly discouraged... Beginnings of toe trouble, mitigated by breaking every 4 hours. Definitely not just a heat thing, they've hurt a couple times just waking up in the morning. Super solid on diet: Lim-cakes roughly hourly, augmented by Snickers bars and some string cheese at the 4 hour marks. Heed, Nuun, and water throughout the day, Vitamin Water and a Snapple at the 4s. Rock and Roll chain lube seems awesome, no noise even after a couple hours' rain and then dry. 6
2013/07/04 MTB5.25hrKingdom Day 2. 6
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts
  Weights 1x20x10 fly, 1x20x15 press
2013/07/03 MTB2.5hrKingdom Day 1 easy stroll. 5/4/+3
June
2013/06/30155Road6.5hrEichele Rd loop, 109mi, 6370ft, 16.7avg. Rain last 2.5hr. Some lower back pain first 3 hours, then totally fine (just Osprey bag, no extra bottles). Just noticing some toe sensitivity toward end, so that's probably not just about heat. 6
2013/06/29157Road7.5hrAnniversary Cruise with Caitlin! 7.5
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/06/28 Road1.5hrCruise.  
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
---
2013/06/23 MTB2hrFooling around Belmont. Raining off and on. 5/1.5
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/06/22 Road12.3hrFair Hill -> York loop, 200mi, 13367ft, 16.3 average. No saddle problems whatsoever, during or after. Lower back pain first 75 miles from backpack (5 liters of water including cages). Lots of toe pain from then on, off and on, even with laces almost completely undone. Just beginning to feel like vomiting around mile 150 from the heat (80--90 degrees all day), cut ride short and headed down path. Had to stop at Falls Bridge for ginger ale... Legs feel great, even at very end. Was well on track to come in just below 17mph average with more climbing until heat effects really set in. Could go farther, faster with better logistics: Less weight on back, more frequent cold water and ice refills, less exposed route. Biggest question is toes, not sure it's simply about super loose laces from start. 3
2013/06/21156Walk1hrErrands. 9.5/+1.75
2013/06/20157Walk30minBank. 3/4
  TT2.5hrCruising.
2013/06/19159Run27minToyota. 5/3
  MTB90minCruising around with Caitlin and Damien.
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/06/18 Trainer30minExercise bike... 6
  Run15minTreadmill...
---
2013/06/16 MTB6hrStoopid 50. Race time 5:57, Strava time 5:46; 48.5mi, 6442 ft. Started slow, opening road climb at back of group. Glutes super tired in beginning, ~45min to warm up. Could have kept riding pace for good bit longer, would have taken serious mental effort to go faster. Some hotboxing in toes. Excellent trail conditions, cool temps. 7
  MTB40minPre and post Stoopid spin.
2013/06/14158Road8.5hrAtlantic City, Ocean City, 156mi. Light rain in morning, then heat and sunburn, then torrential downpour. Lost cue sheet. Disaster. Rear wheel (Caitlin pit wheel) damaged? Keeps cutting tubes. First 100 miles in 4:45, even taking it easy until Greentree. Could go faster, some lower back trouble and saddle pressure, possibly from hydration pack weight: 2l Osprey + 2 water bottles + food. 8
  Walk30minAcross Ben Franklin Br to get picked up by Camden. Destroyed last tube literally at base of bridge, couldn't repair any.
2013/06/13160Walk1hrCampus. 6.5
2013/06/11 Run20minTreadmill. 5
  Trainer20minExercise bike... ... ...
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
  Lazy AP Hill. 5
---
2013/06/09156Road8.25hrCruising around, 131mi: Eagleville with Charles, Riverton with Blake and Tim, back with Blake, Nick, and Max, to Aunt Reeny's, loop around the city. 9.5
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
2013/06/08 MTB4.5hrGranogue. Too much mud. 6.5
2013/06/07157Walk1hrErrands. 3/3
2013/06/06157Road3.5hrGreentree. 3/4
  Core 1x100 stairs, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
2013/06/05158TT1.75hrCruising. 5/+2.5
2013/06/04159Walk1hrCampus. 6
2013/06/03156Walk1hrErrands. 11
May
2013/06/02160MTB4.5hrCruising Philly Race, Wissahickon. 7
2013/06/01158Road3.75hrCruising with Tim, Alex, Alan, Andrew Lysaght, Matt Waller, Brett Wachtendorf. 6.5/+3
2013/05/31157Walk75minComics! 7
2013/05/30 Walk2hrDoctor's office. 11
  Road2.75hrGreentree, cut short due to crash (not involved).
2013/05/29 Lazy Sick. 7
2013/05/28 Lazy Starting to feel sick. 3
2013/05/27 Walk45minSore lower back, but could ride or run. 8
---
2013/05/25 MTB17hrBurn 24 Solo---108 mi, 13400 ft climbing, 24:17 race time; Men's Solo Open 2nd/15. 5.5
2013/05/24 Lazy   6
2013/05/23 Lazy   3.5
2013/05/22 Lazy   2.5/2.5
2013/05/21 Walk30minAP Hill 3.5
2013/05/20159Walk45minFredericksburg suburbia... ... ... 6.5/+2
---
2013/05/19159Road2.5hrGladwyne hills in cold rain with Tim... 7.5/+2
2013/05/18160Road3.25hrCruising with Adrian, Caitlin, and crew. 7.5/+4
2013/05/17158Road2.25hrFreedom Valley with Johann and Adrian! 4
  Walk30minSweet Endings.
2013/05/16159Road3.5hrGreentree with Johann! 4.5/3
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
  Walk30minIgloo.
2013/05/15 Walk0.5hrAP Hill. 3
2013/05/14 Walk0.5hrAP Hill. 6
2013/05/13160Walk1.5hrErrands. 7
---
2013/05/12 Road8.37hr134mi: Gladwyne hills to Conshohocken; Radnor to Valley Forge to Flourtown; Cheltenham. Weak on steep climbs. Could go farther. Could go faster.
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
2013/05/11157Run25min5k.
2013/05/10 Walk1hrErrands.
  MTB4hrWiss and bit of Belmont.
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups, 1x10 lifts, 1x10 back extension
  Weights 1x20x10 fly, 1x20x15 press
2013/05/09 Road2.75hrGreentree. Still pretty fatigued, mostly mentally.
2013/05/08 Walk60minCampus.
2013/05/07 Walk60minCampus.
2013/05/06 Walk90minDowntown.
---
2013/05/05 Road3hrDartmouth Dirt Ride.
2013/05/04 Road8.16hrUVM 6 Gaps.
2013/05/03 Walk90minErrands.
2013/05/02 Walk1hrCampus.
  Road3.5hrGreentree. 4
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/05/01 Commute10min 
2013/04/30 MTB140minBelmont.
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
April
2013/04/27 Road1.5hrBlack Mo. 3
2013/04/26 Road2.5hrCruising for Caitlins.
2013/04/25 Walk30minTrain.
  Road3.5hrGreentree.
  Core 1x100 stairs, 1x50 squats, 1x50 crunches, 1x50 sit-ups, 1x10 pushups, 1x3 pull-ups
2013/04/22 Walk1hr
---
2013/04/21 Walk1hrRISD/Brown Crit.
2013/04/20 Road3hrBrown/RISD Rhode Race
2013/04/19 Road1.75hrCruising with Alex.
2013/04/18 Road2.5hrGreentree. Brett K crash.
  Run25min5k around.
2013/04/17 Road2.5hrAround with Timmy and crew.
2013/04/16 Road1.5hrCruising, start Drives, did not want to be there.
  Run30minAround.
---
2013/04/14 Walk1hrUSMA crit.
2013/04/13 Road3.83hr57mi, Harriman State Park. 2
2013/04/11 Road3hr55mi, Greentree. 9
2013/04/10 Walk1hrCampus. 5
2013/04/08 Road2.5hrAround. Busted rear wheel. 6
---
2013/04/07 Road4hrShippensburg Horse Killer Rd Race.
2013/04/06 Road30minIntro races.
   1hrWalk.
2013/04/05 Walk1hrDinner.
2013/04/04 Walk30min 27815
  Road200min63mi, Greentree.
2013/04/03 Walk1hrCampus.27505
2013/04/02 Walk1hrCampus.27507
2013/04/01 Lazy  27007
March
2013/03/31 Road200min53mi, MIT. Sick.
2013/03/30 Road75min20mi, MIT.
---
2013/03/23 MTB30minSick.
2013/03/22 Run36min
2013/03/20 Run30min4mi, 7:25 average
2013/03/19 Run40min5.4mi, 7:41 average.
  Core 1x15 pushups, 1x50 crunches, 1x50 sit-ups
---
2013/03/17 Walk1hrRace.
2013/03/16 Walk1hrRace.
2013/03/15 Run30minAround. Chest tight.
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
2013/03/12 Walk1hrCampus.
---
2013/03/10 Walk90minSick.
2013/03/09 Walk90minSick.
2013/03/07 Trainer30minSick.
2013/03/05 Walk1hrCampus.
2013/03/04 Walk1hrCampus.
February
2013/03/03 Walk90minSick.
2013/03/02 Walk90minSick.
---
2013/02/24 Road4hrQCW Base Ride, tooling around Phlyer course w/ Tim and Alex. No potholes!  
2013/02/23 Trainer1hrSpin.
  Core 2x100 stairs, 2x50 squats, 2x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/02/21 Walk1hrCampus.
2013/02/20 Road2hr5x5 intervals w/ Alex in the Park.
2013/02/19 Trainer2.5hrSpin.
  Core 2x100 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 lifts, 1x10 back ext, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2013/02/18 Trainer2hrSpin.
---
2013/02/17 Walk90minComics!
2013/02/16154Trainer60minSpin.
2013/02/15152Run30min4mi
  Core 1x100 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/02/14154Road90minPoints race.
2013/02/13 Run30min3.75mi
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/02/11 Walk1hrCampus.
---
2013/02/08 Walk1hrCampus.
  Trainer90minSpinning.
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 lifts, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/02/04 Walk1hrCampus.
January
2013/01/03 Walk2hrLouisville.
2013/01/02 Walk2hrCX Worlds.
2013/01/31 Walk1hrCampus.
2013/01/29153Run40minBank.
  Walk2hrCampus, around.
2013/01/27150Trainer30minSpinning. Barely.
2013/01/26151Trainer2.25hrSpinning.
2013/01/25151Run25min5k.
2013/01/24151Trainer1hrSpinning.
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/01/22 Walk1hrZipCar.
2013/01/21 Run25min5k.
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
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2013/01/12151MTB3.5hr31mi in Wiss. Little muddy, pretty beat. Don't think I recovered from midnight trainer stupidness earlier in week. Combo meant I got caught out in dark on the south side with just my bar lights... 8
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 leg lift, 1x10 back ext, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2013/01/11153Walk1hrCampus. 8
2013/01/10150Run25min5k. 6.5
2013/01/09152Trainer1.75hr40 minute ramp warmup. 20min average 170bpm, last two at 185. Ten minutes off. 20min average 156. Trouble getting heart rate higher second interval except standing; legs beat.30009
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 1x10 leg lift, 1x10 back ext, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
2013/01/08 Walk1hrCampus.30005
  Run25min5k to Toyota, 23:30.
2013/01/07154Walk1hrCampus.30008
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2013/01/06 Run25min5k. 8
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 leg lift, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2013/01/05 Road7hr106mi loop out through Darby, Pottstown, Boyertown, Chestnut Hill with Kristin Gavin. 3
2013/01/04 Walk75minErrands, Campus 5
2013/01/03 Run25min5k. 3
  Core 1x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x10 leg lift, 1x10 back ext, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/12/31 Misc90minXC Skiing on Beaver Brook Trail off Rt 3 in Franconia.
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