just keep going

Back at the gym today, still feeling exhausted, but I did a nice
30 min warm up stretch.
9 10 sets leg presses starting at 50 working up to 100 lbs.
3 10 set thigh abductions.
3 10 set leg compression's.
4 10 sets Arnold press lbs.
5 min running machine 10 x 5


A hike is on my mind tomorrow.... i will keep you updated

century training week 8

Monday: Cross training: Never had to use the names of the equipment before so some of these might be wrong but you will get the general idea

Stretching
free weights 3 reps of 10 with 5 lbs
Sholder Press 20lbs - 3 reps of 10

Incline Chest Press 30lbs - 3 reps of 10

Chest Pull 50lbs - 3 reps of 10
Lat Pull Down 40lbs - 3 reps of 10
.25 mile walk
10 min on the elliptical
stretch 

also while searching these out i found this great site that i might try to use again this winter http://www.beyondstrengthperformance.com/upper-body-pull-exercises


and Monday was the end of my training for the week, life just caught up with me this week, was very busy and truly did not have time to work out. I did however accept a part time job at Any Time Fitness so i see an increase of working out in my future! 

Training for a century!

Working towards my goal .... nothing too crazy yet, a few bike rides to and from work, making a point to get out walking regularly and hope to get some good riding/ hiking done this weekend. Not being sure if the hike/ walk part of my life really has any impact i did some reading and found this

... provide some variety to your workout. Even more variety can be found in mountain biking or roller riding. This is important, because if training gets boring, it most likely gets less intense and possibly less frequent. So don't be afraid to try something new, even if that means competing in a USCF event or even a triathlon. Cross-training is also a bonus for distance cycling because overall body fitness is the key to fighting fatigue in long events. My weekly schedule includes running, hiking, weight lifting, Tae Kwon Do, racquetball, and ultimate frisbee and I am convinced this is an asset to me on the bike....(http://www.adventurecorps.com/way/dctrain.html)

The person who wrote this has done a double century, I think I can trust this advice =) During the same search I found this, that I think I will implement in September, way more than 10 weeks out, but if I can build up to it sooner why not =)

Century Training Plan
Week	Length of Long Ride	Total Miles/Week
1	25	55
2	30	65
3	35	73
4	40	81
5	45	90
6	50	99
7	57	110
8	65	122
9	50	75
10	Century Ride	Yeah!