Log 2015

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Log 2015

Training Log

Pain (P) ratings: 1 Noticeable; 2 Annoying; 3 Impairing; 4 Crippling; 5 Forced Stop.

2015

Weekly Chart
December
2015/12/28 Hike3hrWiss.
2015/12/21 Hike3hrWiss w/ Mike.
2015/12/06 Walk1hrWiss.
2015/12/05 Walk30minRoxborough.
2015/12/03 Walk30minAcme.
November
2015/11/29 Hike2hrGold Creek, near Snoqualmie Pass.
2015/11/28 Walk1hrBellevue.
2015/11/26 Walk3hrTo Bridle Trails with Alice.
2015/11/25 Walk2.25hrBellevue.
2015/11/24 Walk2.5hrBellevue with Alice.
2015/11/23 Walk2hrBellevue.
---
2015/11/21 Walk90minBellevue.
2015/11/18 Walk1hrTown.
2015/11/17 MTB1.5hrDrexel Dragon Claw.
2015/11/16167Hike1.5hrWiss.
---
2015/11/15 MTB2hrTim, Michael Rea, Brett + Brett, Doug, Trevor.
---
2015/11/06 Walk1hrErrands.
October
2015/10/29 MTB1hrCaitlin.
2015/10/27 MTB2hrDrexel Dragon Claw.
2015/10/26 Walk1hrWiss w/ Alice.
---
2015/10/25 Road4.5hrCrossasaurus Awesome with Tim & Brett.
2015/10/22 MTB1.62hrWiss.
2015/10/20 MTB2.25hrDrexel Dragon Claw.
---
2015/10/18 MTB65minBelmont.
  Walk30minTown.
2015/10/15 Walk45minTown.
2015/10/14 MTB1.5hrWiss.
  Walk1hrTown.
2015/10/13 MTB2hrDrexel Dragon Claw Ride.
2015/10/12 MTB75minWiss.
---
2015/10/11 MTB70minNU Easterns STXC @ Highland.
2015/10/10 MTB75minNU Easterns XC @ Highland.
2015/10/07 MTB75minNo lights!
2015/10/06 MTB1.75hrDrexel ride.
2015/10/05 Walk1hrTown.
September
2015/09/23 MTB2.3hrWiss.
  Core 1x100 toe lifts, 1x25 squats, 1x25 crunches, 1x1x100 leg lift, 1x10 neck contractions
  Weights 10x1x20 chest presses, 10x1x20 chest fly
2015/09/21 Run30min
  Core 1x100 toe lifts, 1x25 squats, 1x25 crunches, 1x10 neck contractions
  Weights 10x1x20 chest presses, 10x1x20 chest fly
  Walk75minLibrary with Alice and Caitlin.
---
2015/09/17 MTB75minWiss.
---
2015/09/07 MTB2.25hrWiss.
  Walk20min
2015/09/06 Walk20min
2015/09/05 MTB1.8hrWiss.
  MTB2hrWiss with Tim and Damien.
  Walk20min
2015/09/03 Walk20min
August
2015/08/29 Walk20min
2015/08/27 Run45min
2015/08/26 Walk30min
2015/08/24 MTB2.3hrWiss.
---
2015/08/23 Walk1hrArsenal.
2015/08/22 MTB4hrBelmont and bit of Wiss.
2015/08/21 Walk1.75hr
2015/08/20 MTB1.82hrFresh trails!
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 20x2x20 chest presses, 12.5x2x20 chest fly
2015/08/19 Run64minTrails.
---
2015/08/16 MTB2.5hrEarly morning Wissahickon.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 20x2x20 chest presses, 10x2x20 chest fly
  MTB2hrNight ride with Tim.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 20x2x20 chest presses, 10x2x20 chest fly
2015/08/15 Road2.25hrAmbler Crit Spectating.
2015/08/14 Walk30min
2015/08/13 Run1hr
  MTB1hr
2015/08/12 Run30minTrail scout.
  MTB1.75hrWiss south trails with Vin.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 20x2x20 chest presses, 10x2x20 chest fly
---
2015/08/09 Hike1.75hrWiss with Caitlin.
  Misc1hrLawn.
  MTB2.25hrWiss.
2015/08/08 Road3hrCadency Youth Cycling.
2015/08/07 Walk30minMovie night.
2015/08/06 Run30min
2015/08/05 Misc2hrKayaking with Faraz at Lake Macbride.
2015/08/03 MTB1.3hrUte Valley behind Marriott Colorado Springs.
July
2015/08/02 MTB1.5hrCastle Rock Ridgeline with Johann.
2015/08/01 Run30minColorado Springs open space between Mariott and USAC.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 15x2x20 chest presses, 10x2x20 chest fly
  Trainer30minStationary recumbent.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 20x2x20 chest presses, 10x2x20 chest fly
2015/07/31 Run1hrParks with Johann and Georgia.
2015/07/29 MTB2.25hrWiss with Vinny and Steve.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 15x2x20 chest presses, 10x2x20 chest fly
2015/07/26 Road3.5hrQCW Sunday Base Ride.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 15x2x20 chest presses, 10x2x20 chest fly
2015/07/25 Road11.5hrFifth Annual Drexel Cycling March To The Sea and Bonus Double Century. With Tim, Michael Rea, Houser, John MacDermott, Travis, Chat. P1 in neck. Rotated handlebars up to elevate quite a bit, though wouldn't work for crits or descending because of drop angle. Much relieved. Also did neck contractions as best as possible while riding instead of rolls to stretch out.
2015/07/24 Walk1hr
  MTB2.5hrAborted ride with Doug.
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift, 2x10 neck contractions
  Weights 15x2x20 chest presses, 10x2x20 chest fly
2015/07/23 Walk1hr
  Run30min
  Core 1x100 toe lifts, 1x50 crunches; P3 knees
  Weights 15x2x20 chest presses, 10x2x20 chest fly
2015/07/22 MTB80minWiss with Bronstein.
2015/07/21 Road1hrHome.
---
2015/07/19 Road6hrOut to the Grecu's lake house. P2 back and shoulder/neck pain throughout middle of ride. P5 pressure pain both feet by top of Blue Mountain.
2015/07/18 Road1hrHome.
2015/07/17 Road2hrSlow rolling to The Navy Yard. P3 back of head and neck trunk.
  Run1hr
  Core 2x100 toe lifts, 2x50 squats, 2x10 pushups, 2x50 crunches, 2x100 leg lift
  Weights 15x2x20 chest presses, 10x2x20 chest fly
2015/07/16 Misc90minLawn.
  MTB2hrLighting disaster!
2015/07/14 Run1hr
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
---
2015/07/12 Lazy P4 neck lockup again the past few days.
2015/07/06 MTB2.15hrWiss with Doug and Tim. Vigorous debate on which end constitutes the "start" of Forbidden Drive...
  Walk1hr
---
2015/07/05 Run60minTrails.
  Walk20min
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/07/04 Road7.45hrDoylestown, New Hope, Frenchtown, Tohickon, Doylestown, 202, SRT, Butler, Stenton. Raining most of the day, lots of cars slipping out toward the end. P2.5 lower back on time trial stretch from Lambertville to Frenchtown. Ok later in the day. P2 neck.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/07/03 Walk45min
2015/07/02 Walk1hr
  MTB1hrBump into Damien.
2015/07/01 Run63minForbidden to Valley Green & back, 7.13mi.
2015/06/30 MTB4hrOut & back double Wiss.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
June
2015/06/28 MTB90minLost with Blake and Forrest.
  Walk1hrTrails with Caitlin.
2015/06/27 Run30minTest trails.
  MTB1.75hrGravel and south side w/ Michael Rea, Forrest, Chat, Caitlin C, Emma, Adam.
2015/06/26 MTB0.75hrShort loop w/ Forrest, Caitlin C, Emma.
2015/06/25 MTB1.75hrWiss w/ Tim. Lots of treefall. Bled brakes beforehand.
  Run45minNew Merrell Trail Glove 3s, size 11. Fit nice. Flaming orange...
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/22 Walk 100min
---
2015/06/21 Run30min
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/20 Road6hr100mile loop out Green Lane, down to Audubon & Valley Forge, screwing around Henry & McCallum to round out the miles. Trouble ingesting solids after ~5 hours, probably mostly due to being pretty hot out (80s). Legs getting gassed on climbs toward end, but ok. P1 neck, bit less lower back.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/19 Commute30minTo & from Volo on Mukmuk.
2015/06/18 Walk30min
2015/06/17 Road4hrOut to Skippack Village, down toward Phoenixville, home.
2015/06/16 Road1hrSpin out Chestnut Hill. Very tired legs.
  Run30minSlow, tired, but smooth mechanically.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x10 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
---
2015/06/14 MTB1.83hrRaven Rocks Day 2: Wildcat Rocks.
2015/06/13 MTB5.33hrRaven Rocks Day 1: Navigational fiasco, with hill repeats and creek runs!
2015/06/12 Road1.5hrFt Washington, home.
2015/06/11 Road2hrValley Forge w/ Rob B.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/10 Run45minNew Trail Gloves, probably too big.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
  MTB1.5hrWiss.
2015/06/09 Run30minVery slow but not unsmooth. Trying new Trail Gloves, probably too big.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
  Walk1hrTown.
2015/06/08 Misc30minLawn.
---
2015/06/07 MTB3.5hrBelmont w/ Alex, Pro Race cruising, Wissahickon short loop.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
  Walk30min
2015/06/06 MTB65minMukmuk down to the Philly TT.
  Road2hrOut to Valley Forge.
2015/06/05 Walk30min
  Run1hrMinor spill, mud covered rocks in the dark.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift, 2x20 Roman back extension, 2x20 Roman side extensions
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/04 Run1hrTrails. Slow but smooth.
  Hike3.25hrNorth to Valley Green.
2015/06/03 Road2.5hrCounty Line out to 73.
  Core 2x100 toe lifts, 1x50 squats, 1x10 pushups, 1x50 crunches, 1x100 leg lift, 1x5 back lift
  Weights 10x2x20 chest presses, 10x2x20 chest fly
2015/06/02 Run30minRain slicked Wiss.
  Walk75minTrail down to Forbidden Drive, back up trail to Sumac/Daisy junction.
May
2015/05/31 Walk30minBeach.
2015/05/30 Run40minExecuting disastrous Gerrits Gallop.
2015/05/29 Run30minRouting the Gerrits Gallop.
  Hike2hrPath along beach bluffs in Albufeira.
  Walk40min
2015/05/28 Road3hrPortugal with Adrian and Johann.
  Walk30min
2015/05/27 Hike90minPortugal travel.
2015/05/26 Walk30min
---
2015/05/25 Walk1.5hr
2015/05/24 Walk30min
  Road1hrCruising.
  Hike1.5hr
2015/05/23 Hike1.75hr
2015/05/22 Run15min
2015/05/20 Walk2.5hrAround Old City, home from ArcWeb.
2015/05/19 Walk30min
  Hike2hr
  Run35min
2015/05/18 Walk30min
  Hike90min
---
2015/05/17 Run35minTrails.
  Core 1x25 squats, 1x25 crunches
  Weights 10x1x20 chest presses, 10x1x20 chest fly
2015/05/15 Walk30min
2015/05/14 Hike3.25hrNorthside to Valley Green, southside to home.
2015/05/11 MTB1.38hrWiss. Mukmuk seizing, reverse chain suck.
  Core 1x25 squats, 1x50 crunches, 1x100 toe lifts
  Weights 10x1x20 chest presses, 10x1x20 chest fly
---
2015/05/10 Misc30minLawn.
  Walk30minCustand stand... ... ...
2015/05/09 MTB2.15hrWiss.
  Core 1x25 squats, 1x25 crunches, 1x100 toe lifts
  Weights 10x1x10 chest presses, 10x1x10 chest fly
  Walk1hrYellow trail.
2015/05/08 Walk90min
2015/05/07 Run30min
2015/05/06 MTB2.6hrBelmont and a little Wiss with Alex.
  Core 1x12 squats, 1x25 crunches, 1x100 toe lifts
  Weights 1x10x10 chest presses, 1x10x10 chest fly
2015/05/05 Misc2hrTuesday Sprints course sweeping!
2015/05/04 MTB2.12hrBelmont with Trevor, Brett, Tim.
April
2015/04/28 Walk1hr
---
2015/04/25 Road1.75hrPSU Black Mo.
2015/04/23 MTB2hrWiss.
---
2015/04/11 Road2hrUVM Road Race.
2015/04/09 Walk1hr 2500
2015/04/08 Walk30min 2250
2015/04/07 MTB2hrBelmont.2500
  Walk1hrTown.
2015/04/06 Walk1hr 2250
---
2015/04/05 Run30minSacramento.
2015/04/04 Walk30minMill Valley.
2015/04/03 Walk3hrBodega Bay.
2015/04/02 Walk1hrPoint Reyes.
2015/04/01 Walk1hr
  Run40min
2015/03/31 Walk30min 
March
2015/03/28 Road40minBeanpot Intro Clinic.
2015/03/26 Walk90minCampus, town.
2015/03/24 Walk1hrLibrary.
---
2015/03/19 Walk1hrToyota.
2015/03/18 Run10minSick.
2015/03/17 Walk1hrToyota.
---
2015/03/15 Walk1hrWoodcock walk.
2015/03/13165MTB1.6hrBelmont reconnoiter. 5/4
  Walk90minArcWeb.
2015/03/12163Run20min 25007
  Trainer20min
2015/03/11164Walk30minBank.25008
  Road2.86hrGladwyne.
2015/03/10164Lazy  300010
2015/03/09 Walk1hrBikesmith.24005
  MTB1.33hrBelmont, absolutely sodden. Rushing streams of meltwater down every fireroad.
---
2015/03/07 Walk1hrBikesmith.
2015/03/05 Walk2hrSnow.
2015/03/03 Walk30min 35009
2015/03/02 Trainer30min 25004/2
February
2015/03/01 MTB2hrWinterBike Day 3.
2015/02/28 MTB3.5hrWinterBike Day 2. My derailleur ripped off on the way there...
2015/02/27 MTB2.5hrWinterBike Day 1.
2015/02/26 Walk1hrCampus.
2015/02/23 Trainer75min 
---
2015/02/20 MTB90minRiding in 3 degree weather is a bad time to have mechanical problems.
2015/02/18 Walk45min 
2015/02/17 MTB3.25hrBreaking trail in Belmont just after the snow ended. Super loose all over the place early on, even with almost no air in tires. Seemed to be better later, except for uphills. Very light & dry snow, fine powder, so it rarely had any traction.
2015/02/16 MTB2.5hrBelmont.
---
2015/02/15 Walk1hrMuseum.
2015/02/14 MTB2.16hrBatsto.
2015/02/12 Trainer1hr 
  Commute30min 
2015/02/11 Walk1hrLibrary.
2015/02/10 Commute1hrHUP, FPC.
---
2015/02/07 MTB2.3hrBelmont.
2015/02/04 Commute1hrTemple, home, Reading Terminal.
  Walk30min 
  Trainer1hr 
January
2015/02/01 MTB3.75hrDFTC Oldhead's Winter Ride. On video!
2015/01/31 Road90minTo Daryl & Robin's house.
2015/01/30164MTB2.83hrBelmont in the snow with Tim.
2015/01/29163MTB2hrBelmont, kind of rutted out.
2015/01/28 Trainer45minTT bike
2015/01/27 MTB1.6hrBelmont in light snow.
---
2015/01/25 Walk2hr 
2015/01/24 Walk45min 
2015/01/22 Trainer30min 
---
2015/01/15 Commute30minCampus.
2015/01/14 Walk2hrTown.
December
2015/01/01 MTB3.3hrCracked rib, infection... hooray.
2014/12/30 MTB3.58hrKTA in less ice with Emma, Blake, and Forrest. 8
2014/12/29 MTB3.58hrKTA in the ice with Blake and Forrest. 4
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