Week of January 4
Monday - walked 2 fast miles in fieldhouse, Quads: 3
sets of 110 with 20 reps, Hamstrings:3 sets of 50 with 20 reps, 15 reps of 50
on Torso rotation
Tuesday - Quads: 3 sets of 115 with 20 reps, Hamstrings: same 55, 15 reps of 50 on Torso rotation, 1/4 mile walk at 4.0, jug 1/4 at 5.0, walk 1/8 at 4.0, job 1/4 at 5.0, walk 1/8 at 4.0, yoga rotation, 5 sets of 15 reps of pushups and situps; Complete Gym 4 exercises 20 reps, 18.2 miles on fat bike with Joel from Albany - Holdingford RR (27 mile equivalent)
Wednesday - yoga routine, Complete Gym, 39 miles on my Keiser in my apartment, Quads: 3 sets of 120 with 20 reps, Hamstrings: same 60, 2 sets of 15 reps of 50 on Torso rotation, 1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0
Thursday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions,
Quads: 3 sets of 125# with 20 reps,
Hamstrings:3 sets of 65# with 20 reps,
2 sets of 15 reps of 50 on Torso rotation,
1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0,
walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0,
Rode my fat bike 18 miles with Joel and Jan, 25 miles equivalent
Friday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 130# with 20 reps,
Hamstrings:3 sets of 70# with 20 reps,
3 sets of 15 reps of 50 on Torso rotation,
(6) 1/8 mile walks at 4.0 MPH and (5) 1/4 mile run at 5.0 MPH
2 sessions of scraping the driveway and shoveling
walked 2-3 miles with Linda at the Burnsville Mall
Saturday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Quads: 3 sets of 135# with 20 reps,
Hamstrings:3 sets of 75# with 20 reps,
(7) 1/8 mile walks at 4.0 MPH and (6) 1/4 mile run at 5.0 MPH
nap :)
Sunday, January 10
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps,
(9) 1/8 mile walks at 4.0 MPH and (8) 1/4 mile run at 5.0 MPH
Short walk with Linda on Fish Lake
113 total miles for the week
Week of January 11
Monday - rest day
Tuesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.2 and (1) 1/2 mile at 5.2 MPH, total 2.75 miles
13.5 miles spinning at St. Cloud State, then yoga
Wednesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 145# with 20 reps,
Hamstrings:3 sets of 85# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
18.4 miles on my fat bike (Albany - Holdingford, RR) with Joel and Frank, 28 miles equivalent
Thursday -
40 miles on my Keiser in my apartment before going to work
20 miles spinning at St. Cloud State
18 pushups
Complete Gym 4 exercises 20 repetitions
Friday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
Torso Rotation 3 sets at 55# with 15 reps
Saturday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
29 miles on my Kurt Kinetic watching a movie - The Way, a story about a 800 km walk on Elcamino de Santiago - hmmmm gets me thinking.....
Sunday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 3/4 mile at 5.3 MPH, total 3.0 miles
110.5 total miles for the week
Week of January 18
Monday -
yoga routine,
Quads: 3 sets of 155# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 60#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
Complete Gym 4 exercises 20 repetitions
40 miles on my Keiser in my apartment watching McFarland USA
Tuesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
15 miles spinning at St. Cloud State
Wednesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
22 miles on my fat bike with Joel to St. Anthony RR, 33 miles equivalent
Thursday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(7) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.875 miles
15 miles spinning at St. Cloud State
Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(8) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3 MPH, total 3.0 miles
Saturday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
24 miles on my Keiser watching a movie
Sunday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
26 miles on my Keiser watching a movie
Tuesday - Quads: 3 sets of 115 with 20 reps, Hamstrings: same 55, 15 reps of 50 on Torso rotation, 1/4 mile walk at 4.0, jug 1/4 at 5.0, walk 1/8 at 4.0, job 1/4 at 5.0, walk 1/8 at 4.0, yoga rotation, 5 sets of 15 reps of pushups and situps; Complete Gym 4 exercises 20 reps, 18.2 miles on fat bike with Joel from Albany - Holdingford RR (27 mile equivalent)
Wednesday - yoga routine, Complete Gym, 39 miles on my Keiser in my apartment, Quads: 3 sets of 120 with 20 reps, Hamstrings: same 60, 2 sets of 15 reps of 50 on Torso rotation, 1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0
Thursday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions,
Quads: 3 sets of 125# with 20 reps,
Hamstrings:3 sets of 65# with 20 reps,
2 sets of 15 reps of 50 on Torso rotation,
1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0,
walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0,
Rode my fat bike 18 miles with Joel and Jan, 25 miles equivalent
Friday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 130# with 20 reps,
Hamstrings:3 sets of 70# with 20 reps,
3 sets of 15 reps of 50 on Torso rotation,
(6) 1/8 mile walks at 4.0 MPH and (5) 1/4 mile run at 5.0 MPH
2 sessions of scraping the driveway and shoveling
walked 2-3 miles with Linda at the Burnsville Mall
Saturday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Quads: 3 sets of 135# with 20 reps,
Hamstrings:3 sets of 75# with 20 reps,
(7) 1/8 mile walks at 4.0 MPH and (6) 1/4 mile run at 5.0 MPH
nap :)
Sunday, January 10
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps,
(9) 1/8 mile walks at 4.0 MPH and (8) 1/4 mile run at 5.0 MPH
Short walk with Linda on Fish Lake
113 total miles for the week
Week of January 11
Monday - rest day
Tuesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.2 and (1) 1/2 mile at 5.2 MPH, total 2.75 miles
13.5 miles spinning at St. Cloud State, then yoga
Wednesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 145# with 20 reps,
Hamstrings:3 sets of 85# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
18.4 miles on my fat bike (Albany - Holdingford, RR) with Joel and Frank, 28 miles equivalent
Thursday -
40 miles on my Keiser in my apartment before going to work
20 miles spinning at St. Cloud State
18 pushups
Complete Gym 4 exercises 20 repetitions
Friday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
Torso Rotation 3 sets at 55# with 15 reps
Saturday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
29 miles on my Kurt Kinetic watching a movie - The Way, a story about a 800 km walk on Elcamino de Santiago - hmmmm gets me thinking.....
Sunday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 3/4 mile at 5.3 MPH, total 3.0 miles
110.5 total miles for the week
Week of January 18
Monday -
yoga routine,
Quads: 3 sets of 155# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 60#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
Complete Gym 4 exercises 20 repetitions
40 miles on my Keiser in my apartment watching McFarland USA
Tuesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
15 miles spinning at St. Cloud State
Wednesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
22 miles on my fat bike with Joel to St. Anthony RR, 33 miles equivalent
Thursday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(7) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.875 miles
15 miles spinning at St. Cloud State
Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(8) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3 MPH, total 3.0 miles
Saturday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
24 miles on my Keiser watching a movie
Sunday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
26 miles on my Keiser watching a movie
156 miles total for the week
3 week total – 379 miles, with significant progress running and legs and upper body strength
