Cycladdict Road Blog

Back workout. Ran into Bill and we worked out together. It was fun. Three sets each of Overhead pulldowns, seated cable rows, seated hammer rows, back extension machine and inverted sit ups. Im going to try and start hitting the gym with Bill more often.

Workout:

• Type: Strength Training
• Date: 09/30/2008
• Time: 17:45:00
• Total Time: 1:15:00.00

20 minutes on the elliptical with heart rate between 63-70.

Workout:

• Type: General Cardio
• Date: 09/29/2008
• Time: 18:45:00
• Total Time: 00:20:00.00

Arms: 3 sets of preacher curls, fly dumbell curls; tri presses and tri overhead pulls

Workout:

• Type: Strength Training
• Date: 09/29/2008
• Time: 18:00:00
• Total Time: 00:45:00.00

Upper body work out. Three sets of flat, incline and decline bench. Five sets of flies and pulleys.

Workout:

• Type: Strength Training
• Date: 09/28/2008
• Time: 16:30:00
• Total Time: 1:20:00.00

I was really bummed last week. I’ve been training for the Six Gap Century for about 10 weeks. Between work and family, I just couldn’t get there. I wouldn’t change anything. And, I sure wouldn’t give up seeing my sons play football. Another time.

Workout:

• Type: Cycle
• Date: 09/28/2008
• Total Time: 1:14:00.00
• Distance: 20.3 miles
• Average Speed: 16.46 mph

Intervals on the treadmill. Walking three minutes and running two minutes. Nice and easy.

Workout:

• Type: Run
• Date: 09/25/2008
• Time: 08:00:00
• Total Time: 00:32:00.00
• Distance: 2.62 miles
• Average Pace: 12:13.2/mile

Intervals: My usual 3 minutes of walking at 3.8, then 2 minutes of running at 6.5

Workout:

• Type: Cycle
• Date: 09/23/2008
• Time: 08:00:00
• Total Time: 00:33:00.00
• Distance: 2.89 miles
• Average Speed: 5.25 mph

I have been kind of hitting a plateau with my cycling, so I decided to take a few days off the bike and do intervals on the treadmill. Same as last time. 3 minutes walking (3.7) , 2 running (6.8). Feel fine. Just something different.

Workout:

• Type: Run
• Date: 09/23/2008
• Time: 08:00:00
• Total Time: 00:32:00.00
• Distance: 2.89 miles
• Average Pace: 11:04.21/mile

Normally, my wife goes for a Saturday morning run along Rive Road. She is very fit and an excellent runner. I can’t keep up.

This morning, while she was on the road, I was on the treadmill at home running intervals. Three minutes of walking at 3.8; followed by 2 minutes of running at 6.8 to 7.0. I felt fine. The cycling has really been a big help.

Workout:

• Type: Run
• Date: 09/21/2008
• Time: 08:30:00
• Total Time: 00:30:00.00
• Distance: 3.2 miles
• Average Pace: 9:22.5/mile

Just went for a ride along the coast. Very moderate effort with the occassional push to deal with gusty wind. The last 3-4 miles I pushed a little more averaging about 18. No soreness or stiffness. I feel like I am developing a base level of cycle fitness. Starting to think about running again.

Workout:

• Type: Cycle
• Date: 09/20/2008
• Time: 10:30:00
• Total Time: 2:17:00.00
• Distance: 37.3 miles
• Average Speed: 16.34 mph
• Max Speed: 31.5 mph