Training Day

Exercise: bike on trainer

2 hours moderate to hard tempo intervals. Avg HR 142. Max HR 178. Below Zone 1, 6 min. Zone 1, 30 min. Zone 2, 59 min. Zone 3, 27 min. Above Zone 3, 2 min.

Nutrition: Vacation rules...broken pencil...whatever!

Cross Training?

Happy New Year!!! I hope you all had a great one!

I was up north for the New Year's weekend "cross training" with the family at our very good friend's cabin...building a 2000 pound snowman counts right?

Training Day

Exercise:
2 Hour skate skiing at Elm Creek with Neil and Tom. Moderate effort with 3 ~2 minute time trials. Fastest lap on the back loop was 1:51! Thanks for the motivation Neil!!! ~1200 kcal

30 minute light spin on the trainer followed by strength training ~200 kcal

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass

2 Hours of Moderate to Heavy indoor spin with 45 minutes of heavy interval and tempo work (Spinervals 3 - Suffer O Rama) Avg HR 129. Max HR 167. Below zone 1-20 min, Zone 1-60 minutes, Zone 2-23 minutes, Zone 3-13 minutes, Above Zone 3-0 minute. -1600 kcal

Nutrition:
400 kcal Cherios and banana
400 kcal Grape Nuts and mixed dried fruit
200 kcal Coffee and creamer
500 kcal Lasagne
150 kcal Roast Beef
200 kcal beef, veggie chinese food
400 kcal hash browns
600 kcal cookies
200 kcal gatorade
800 kcal chili and chips
200 kcal beer

Recovery Day

Exercise:
Full Recovery Day

Nutrition:
Grape nuts and banana 400 kcal
coffee with creamer 200 kcal
Veggie, meat and noodle soup 500 kcal
Roast Beef 120 kcal
Dried mixed fruit 200kcal
chicken 100 kcal
Chinese food with veggies, meat and egg roll ~1000kcal

Other:
Legs still a bit sore from training yesterday.

Training Day

Exercise:
1 Hour Moderate indoor spin. 2 x 10 minute tempo efforts. Avg HR 137. Max HR 170. -800 kcal

2 Hour Light to Heavy indoor spin with 45 minutes of heavy interval and tempo work (Spinervals 3 - Suffer O Rama) thanks Neil! We all enjoyed your Christmas Present! Avg HR 130. Max HR 177. Below zone 1-28 min, Zone 1-52 minutes, Zone 2-13 minutes, Zone 3-26 minutes, Above Zone 3-1 minute. -1600 kcal

Strength Training:
3x10 Squat 65%RM
3x10 Calf Raise 65%RM
3x10 Hamstring Curl 60% RM
3x10 Good Morning (light)
3x10 Bench Press 60% RM
3x10 Seated Row 60% RM
3x10 Lat Pull Down 60% RM
3x10 Shoulder Press 60% RM
3x10 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable

Nutrition:
Grape Nuts and banana 400kcal
2 coffee with creamer 200kcal
Asian Chicken Salad with veggies 500kcal
Chips 200kcal
3 Cracker Cookies 100kcal
Veggie, meat and noodle soup 400kcal
Apple 50 kcal
Gatorade 200 kcal
2 Clif Bars 500kcal
Veggie, meat and noodle soup 500 kcal
3 rolls with marg 450 kcal

Other: Eh?

Training Day

Exercise:
Light Training Day. 1 hour 3o minutes on trainer. 110 average HR, 135 max

Nutrition:
Still Holiday rules in effect to protect the guilty! :-)

Other:
Restless sleep last night dreaming about Santa!

Recovery Day

Full recovery day today.

Nutrition:
Holiday rules are in effect to protect the guilty.

Other:
Slept well. Legs recovering nicely.

Race Day

Exercise:
4 lap x 10 mile, 'cross race 50% on pavement and 50% on muddy, slushy, snow/ice packed country dirt roads at full race intensity. Left everything out on the course and felt completely shelled.
2 hours 40 minutes. Average heart rate 159, Max heart rate 186. Zone 1 HR (115-134) 13 minutes. Zone 2 HR (134-154) 36 minutes. Zone 3 HR (154-173) 1 hour 33 minutes. Above Zone 3 HR 23 minutes. -2998 kcal

Nutrition:
Grape nuts and banana 400kcal
2 large cups of coffee and creamer 200kcal
Left over chicken and rice hot dish 400kcal
Chips 200 kcal
Gatorade 300 kcal
Gu packs 200kcal
2 Chicken and Mayo sandwiches 800 kcal
5 Cookies 350 kcal
Beer 150 kcal
Chicken cordon bleu, artichoke and red potatoes 1500kcal (at least! :-p)
2 glasses of wine 300kcal

Other:
Slept well. Legs felt tight from previous days riding and yesterday's lifting. Today was hard!

Training Day

Exercise:
2 Hour Moderate, Steady State Training evening ride through Elm Creek Park Preserve and 1 to 2 inches of slushy snow. HR average 128, sub AT. Hr maximum 163, sub VT. Kcal -1500

Strength Training
3x10 Squat 60%RM
3x10 Calf Raise 60%RM
3x10 Hamstring Curl 60% RM
3x10 Good Morning (light)
3x10 Bench Press 60% RM
3x10 Seated Row 60% RM
3x10 Lat Pull Down 60% RM
3x10 Shoulder Press 60% RM
3x10 Ab Curl 60% RM
1x25 Crunches
3 Torso twist with Medicine Ball
3x30sec. Plank Hover

Nutrition:
Grape Nut flakes with banana 400 kcal
2 big cups of coffee and creamer, 200 kcal
1/2 leftover hamburger 250 kcal
6 christmas cookies 400 kcal (hey...it's Christmas)
Chicken 100 kcal
pasta 200 kcal
chicken & rice hot dish 800 kcal
brocoli 100 kcal
oranges 100 kcal

Other:
Slept well. Strength training is still focused on building base. Felt healthy and strong today.

Training

Exercise:
2 Hour Moderate Training evening ride through Elm Creek Park Preserve and 1 to 2 inches of snow. HR average 130, sub Anerobic Threshold. Hr maximum 173, Ventilatory Threshold. Kcal -1500

1.5 Hour Light Indoor Training on stationary trainer. HR average 111. HR Max 111. Kcal -900

Shoveled Driveway for 20 minutes. Kcal -100

Nutrition:
Grape Nut flakes with dried apple and banana chips 500 kcal
2 big cups of coffee and creamer, 200 kcal
Asian chicken salad and veggies with chips, 700 kcal
Banana 100 kcal
Leftover chicken potpie 400 kcal
Mac and cheese 400 kcal
Hamburger 400 kcal
Apple 100 kcal

Other:
Slept well last night. Felt good riding outside but a little sluggish on the indoor trainer...perhaps it was the influence of watching Christmas Vacation with Chevy Chase ;-).