Log 2010

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Log 2010

Training Log 2010

2010

Weekly Chart
December
2010/12/31 Hike2hrBald Mtn and Artist's Bluff.
  Misc1hrSledding Mt Eustice!
2010/12/30 Hike6hrDown, up, and down Bridal Veil, then Bear Claw. About 15m of trail.
2010/12/29 Misc2hrXC Ski Bike path & trails in Franconia.
  Hike1hrUp Bridal Veil to shelter.
2010/12/28 Hike5hrAbout 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 Misc3hrXC Ski. Terrible, terrible path in Franconia...
---
2010/12/26 Hike90minPushing and shoveling Prius up 117, hiking gear up Gilman Hill.
2010/12/24 Road8hrChristmas Eve Century; 116m.
2010/12/23 MTB3hrBelmont.
  Core 200xsit; 100xlift; 200xstairs; 100xwide squat; 2xpullup; could not do crunches because of tail bone.
  Weights 2x10x10chest fly; 2x20x15chest press
---
2010/12/19 MTB4hrBelmont 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 Walk2hrLibrary, Trader Joe's.
2010/12/17165Walk1hrErrands.
2010/12/16164MTB3hrBelmont. 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 Run30min 
  Core 100xsit; 100xcrunch; 100xlift; 300xstairs; 100xwide squat; 2xpullup
  Weights 1x20x10chest fly; 1x20x15chest press
2010/12/13 Run45minSignificant issues in right knee.
---
2010/12/11 Road4hrWandering out northwest of the city.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 1xpullup
2010/12/9163MTB3hrBelmont with Tim. 29 degrees!
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 50xwide squat; 1xpullup
  Weights 1x20x10chest fly; 1x30x15chest press
2010/12/8 Walk1hrCampus.
2010/12/7 Walk1hrErrands.
2010/12/6 Walk1hrCampus.
---
2010/12/5164MTB4hrWiss 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 Run75min8.8m. 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 Run50min6.4m. 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 MTB2.5hrGreen loop in Wiss above Lincoln Dr with Caitlin; broke valve core on rear wheel.
  Walk1hrDinner.
2010/11/26 Run1.5hrCape 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
  Walk2hrAround UPenn.
2010/11/24 MTB4hrNorth and south side of Wiss with Tim.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup; 50xwide squat
2010/11/23 Run1hr6.4m.
---
2010/11/21 MTB4.75hrNorth 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 MTB2hrBelmont with Adam and Tim; Adam broke pedal early on, ending ride.
2010/11/17163Run1hr6.4m; compression tights, patella band. Some knee issues, but haven't been sleeping much.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 2xpullup
---
2010/11/13 Road6hrOut 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 Walk1hrBattleship, aquarium.
2010/11/11 MTB3hrBelmont 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 Run1hr6.4m; 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 MTB4hrWiss 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 Walk75minShopping.
2010/11/05 Run55min6.4m; 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
2010/11/03163MTB3hrBelmont.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup
  Walk1hrCampus.
October
2010/10/30 Run1hr6.4m; no knee braces. Felt ok. Kind of tough at start.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup
  Weights 2x10x7.5chest fly; 2x10x15chest press
  Walk45minGrays Ferry Post Office
2010/10/29 Commute30minCamden, train home.
2010/10/28163MTB2.75hrAbout two hours in Belmont with Tim.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 1xpullup
  Commute1hrCamden.
2010/10/27163Walk2.5hrCamden, train to campus, home.
2010/10/26 MTB2.5hr75min or so in Belmont with Caitlin and Adam.
  Run70min6.4m; knees kind of problematic but not too bad.
  Core 100xsit; 100xcrunch; 100xlift; 200xstairs; 20xpush; 2xpullup
  Commute1hrCamden.
---
2010/10/24 MTB4hr3hrs of trails in the Wiss with Zajac, Adam, Moyer, and Alex.
2010/10/23 MTB4hr3hrs 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 Commute30minCamden.
2010/10/21 MTB75minBelmont.
2010/10/19 Run65m6.4m.
  Core 100xsit; 75xcrunch; 100xlift; 200xstairs; 20xpush; 1xpull-up
  Weights 2x10x5chest fly; 2x10x15chest press
---
2010/10/14 Run105min11.65m. 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 Run65min6.4m. 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
---
2010/10/06163Run75min7.48m. 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 Run75min8.48m; pretty solid.
  Core 100xsit; 100xcrunch; 100xlift; 100xstairs, 20xpush; 50xwide squats, 1xpull-up
September
2010/09/23 Run1hr6.4m. 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 Run1hr6.4m. Knees felt ok. Right knee in guard sock, felt useful.
  Core 50xsit; 50xcrunch
  Walk90minCampus twice.
2010/09/21 Walk1hrCampus.
---
2010/09/17 Run1.75hr12m. 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.
  Walk75min4m, back home from angels.
  Core 100xsit; 100xcrunch; 100xlift; 150xstairs, 20xpush; 1xpull-up; could not do squats, knee pain
2010/09/15163Walk3hrErrands. Back of right knee slightly off afterward, but by and large all fine.
2010/09/14 MTB130minSolid 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 Run40minDrexel. Felt pretty good, even with no or very little sleep for days. Knees fine.
August
2010/09/06 MTB90minGale River, Meadowbrook, Middle Earth, Ian's, Pebble Beach, Meadowbrok, Gale River in Franconia.
2010/09/05 Run30minEasy pace with Caitlin.
  MTB90minGale River, Meadowbrook, Ian's, Tucker, and Boundary in Franconia with Caitlin.
  Misc90minPolo!
2010/09/04 MTB1hrTrails behind Hillwinds in Franconia.
2010/09/03 Run110min13.85m. 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
2010/09/02161Commute1hrCamden.
2010/09/01162MTB90minHalf an hour in Belmont, around the river. Night riding, w00t!
2010/08/31162Run1hr6.4m. 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
2010/08/30163Road2hrPretty casual; out to Grass Track to heckle Caitlin, then wandering out Henry to Cathedral. Left knee not awesome, but ok.
---
2010/08/29162MTB2.75hr~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 Road4.5hr30ish 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 Run1hr6.4m; pretty tender in right knee. First run on insoles.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats
2010/08/26162Commute1hrCamden.
2010/08/25 Commute1hrCamden.
  Walk1hrErrands.
2010/08/24 Run1hr6.4m; 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 Road1hrAround the river.
---
2010/08/21 MTB1.75hrTo and from Haverhill.
  Run18minTeam 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 Walk1hrPiermont lake house.
  MTB90minRoad riding around lake house.
2010/08/19 MTB2hrKingdom Trails.
2010/08/18 Walk1hrCampus.
---
2010/08/16 Run50minAround Penn's Landing. Wore patella tape wrap, but couldn't tell if that or just going slow was helping.
  Walk1hrCampus.
2010/08/15 MTB2.5hrCX 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.
2010/08/14162Road3hrVino Velo. Crazy fast, dropped in Mt Airy. Only 4 hours sleep. New cassette & chain.
2010/08/13162Commute1hrCamden, Performance. Incredibly tired, passed out once home.
  Walk45minBattleship.
2010/08/12159Run50min6.4m; pretty tender in right knee.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats
2010/08/11162MTB2hrLight MTB at Belmont with Jo and Ross.
2010/08/10 Run115min13.85m. 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 Road2.5hrWith Adam to Neshaminy MTB race. Pretty beat.
2010/08/07 Road2.5hrVino 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 Run30minStarving, right knee very tender.
2010/08/04 Commute1hrCamden, errands.
2010/08/03 Run100min12.56m, 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 Commute1hrCamden, errands.
July
2010/07/31 Road2.5hrStenton, 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
  Road2.25hrMidnight Freedom Valley!
2010/07/30 Commute40minCampus. Little beat going up & down steps, but pretty ok, ready to ride/run more.
2010/07/29 Road4hrGreentree, 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 Run110min13.85m. 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.
  Walk50minAquarium.
  Commute60minCamden, campus.
2010/07/27 Run60min6.4m; pretty slow, very tender in right knee, but decent form, ease.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush; 50xwide squats
  Commute1hrErrands.
2010/07/26 Commute1hrErrands.
---
2010/07/25 Road2.75hrVino Velo. Just right on intensity level.
2010/07/24 Run1hrAcross Ben Franklin, 8m. Pretty solid.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush
2010/07/23 Commute1hrCamden.
2010/07/22160Road4.5hrCamden, train to Trenton, Ambler, home. Awesome ride w/ Andy, Johann, Nate.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush
2010/07/21160Commute1hrCamden, errands. More congested again than past couple days?
2010/07/20 MTB2hrAn hour of trails in Belmont. Pretty out of it, poor form, need more sleep.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush
2010/07/19 Run30minLate.
---
2010/07/18 Road3.5hrRide to Fair Hill w/ Johann and Chat. Lots of rolling stuff. Losing energy by the end, but steam to go.
2010/07/17 MTB3hrRolling around the Wiss w/ Sully and Johann. Still coughing up stuff, but definitely feeling better.
June
2010/06/09 Run70min8.89m; moving pretty good, some slowdown toward end.
  Core 50xsit; 50xcrunch; 100xlift; 100xstairs, 10xpush
2010/06/07 Commute60minErrands.
---
2010/06/06 Run105min12.89m
2010/06/05 Road2hrCruising with Hair, Leman, Adrian, Johann, Chat, Tim
May
2010/05/28 Run75min7.23m, 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 Walk40minAround. 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 Commute30minCamden.
  Walk105minHome.
2010/05/25 Commute60minCamden.
2010/05/24 Run85min9.54m
  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 Run75min7.23m
  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 Run40minAround U Toronto.
  Core 50xcrunch; 50xsit; 100xlift; 50xwide squats; 10xpush; 100xstairs
  Walk90minAround campus.
2010/05/10 Run10minTreadmill cut out...
  Core 100xsit; 100xlift; 50xwide squats; 20xpush; 100xstairs
  Walk90minAround Bloor St.
---
2010/05/05 Run75min8.879m
  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 Commute60minErrands, Camden.
---
2010/05/02 Road3.5hrCasual hills w/ Charles and Chat.
April
2010/04/30 Walk50minErrands.
  Run60min7.23m; 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 Walk50minBank. No knee pain.
  Road3.5hrGreentree, tooling around with Chat.
  Run35minDrexel.
  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
2010/04/20156Walk50minCampus. Less pain, slightly better strength, but knee still not good.
2010/04/19154Walk45minTrain to Camden. Awful lot of right knee weakness, pain. Partial collapse on steps.
---
2010/04/18 Road2hrHill 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 Road90minLarge part of C1 and C2 race, Intro race, Women's C race.
2010/04/15 Walk60minErrands.
2010/04/14 Run105minRiver loop, 12.5m. Sloppy around middle, blocky toward end, but decent speed, comfort.
2010/04/12155Run105min14m; 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 Road2.25hrC1, C2, Men & Women Intro, Women C, Men's B at Yale.
2010/04/10 Walk2hrTrails around East Rock and Indian Head in New Haven, CT.
2010/04/07 Run70min7.23m; 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 Road75minHalf a lap at Drives, wandering around.
2010/04/05 Run40minCampus.
  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
  Walk1hrErrands.
  Misc20minBasketball. Shootin' hoops. Terribly.
---
2010/04/04 Road2hr75min riding around Bucknell with John, both Intro races.
2010/04/03 Road2.25hr36 miles at Bucknell---2 Intro laps, two laps with John and friends.
2010/04/02 Run40minOut along West River to opposite St Joe's Boathouse.
  Core 100xstairs; 25xcrunch
  Walk3hrHome from run, to and from campus.
March
2010/03/26158Weights 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
  Run60minHome -> 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
  Misc30minShootin' hoops. Sort of.
2010/03/25157Run99minHome to Falls Bridge, 12.4m. Little stiff at start, solid throughout, good energy at end.
2010/03/24157Weights 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
  Run50minHome -> campus -> path to Girard -> home; 6.85m
  Walk60minHome -> campus -> Redcap's -> home.
---
2010/03/19157Weights 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
  Run60minHome -> Drexel -> path to Girard -> path to Locust -> home.
2010/03/18157Run50minHome -> Penn's Landing -> Market St -> Schuylkill River Park -> home.
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/03/17157Weights 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
  Run60minHome -> Drexel -> path to Girard -> path to Locust -> home.
---
2010/03/12157Weights 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
  Run75minHome-> bank -> Drexel -> path to Girard -> path to Locust -> home; 8.75m.
2010/03/11154Run50minHome -> 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
  Run30minStomach cramps. Too much food, too little food?
  Walk60minWalking home from run.
2010/03/08 Walk60minTrain Camden, campus.
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2010/03/04157Weights Chest press 1x30x40, fly 1x30x60, back pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25
  Run50minHome -> campus -> path to Girard -> home. Just under 7 miles.
2010/03/02155Weights Chest press 1x30x30, fly 1x30x60, pull 1x30x60, abdomen 1x30x100, back press 1x30x100, back lift 1x50, side lift 2x25
  Run30minCampus. Feel like I got hit by a truck.
February
2010/02/28 Run45min 
2010/02/17 Trainer30min 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/02/15 Run60minWhistler. New shoes!
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2010/02/11 Run40minCampus, 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 Trainer40min 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/02/8 Run40minCampus, treadmill.
  Weights Shoulder press 1x30x20, chest press 1x30x20, abdomen 1x30x90, back press 1x30x90, back lift 1x50, side lift 2x25
2010/02/6 Run40minCampus, 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 Walk60minCamden, campus by train. Still very bad right knee pain.
January
2010/1/31 Trainer45minFelt 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 Run45minTreadmill 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 Trainer45min 
2010/1/28 Walk60minCampus.
2010/1/26 Trainer55min 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/1/25 Walk50minCampus.
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2010/1/22 Trainer60min 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/1/18 Walk60minCampus.
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2010/1/17 Run45minDefinitely 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 Run30minPickle Run 4.5m trail run!
2010/1/15 Walk2hrTrain, home from Camden.
2010/1/14 Walk1hrCampus
2010/1/13 Walk1hrCampus. Definitely overdid it on the weights...
2010/1/12157Run50minCampus, 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
2010/1/11157Walk1hrCamden (train), campus.
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2010/1/8 Walk2.5hrAround town.
2010/1/7156Trainer1.5hr 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/1/6 Commute75minCamden, campus.
2010/1/5 Walk60minCampus.
  Trainer75min 
  Core 50xsit; 50xcrunch; 10xpush; 50xsquat; 100xstairs; 100xlift
2010/1/4157Walk45minCampus.
  Commute60minCamden.
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