Jeff's Training

Date Sport Distance Time Pace Route Notes
2003 Total (22): 297.2 24:37:52 14.2  
Weekly Total (2): 10.0 1:19:52 7.5  
2/13/03 Running 5.0 0:40:48 8:09 Rowanberry - Hunt Club Splits: 7:33, 8:26, 8:38, 8:13, 7:55. Legs sluggish.
2/11/03 Running 5.0 0:39:04 7:48 Rowanberry - Hunt Club Splits: 7:01, 7:48, 7:56, 8:08, 8:09
Weekly Total (4): 58.0 4:27:12 16.8  
2/09/03 Road 31.3 1:39:21 18.9 Rogers - Sand Hill - 144 - St John's Low 40s sunny. Solid ride.
2/06/03 Running 5.0 0:38:58 7:47 Rowanberry - Hunt Club Splits: 7:10, 7:48, 7:51, 8:11, 7:56
2/04/03 Indoor 1:00:00 Rollers Five minute interval at 0:40 (HR 150-178). Five minute cool-down (HR 143-116)
2/03/03 Road 21.7 1:08:53 18.9 Caton - Ellicott 40s. Rode til dark.
Weekly Total (4): 74.6 4:59:40 17.6  
2/02/03 Road 42.4 2:16:46 18.6 Rogers - Marriottsville - Triadelphia - Ten Oaks - 108 - 103 Mid 40s sunny, windy. Felt good
2/01/03 Road 29.2 1:34:42 18.5 Rogers - Marriottsville - 144 - St John's Upper 30s humid, roads wet. Legs felt weak.
1/30/03 Weights 0:46:00

Upper Body

Exercise Sets Wt-Rp Wt-Rp Wt-Rp
Bench Press 3 135-7 125-7 125-6
Dips 3 8 8 7
Bent Row 3 45-10 45-10 40-10
Pullover (Machine) 3 55-9 55-8 55-7
Shoulder Press 3 35-8 30-10 25-9
Tricep Pushdown 3 55-6 50-7 50-7
Dumbell Curls 3 30-8 30-7 25-9
1/28/03 Running 3.0 0:22:12 7:24 Rowanberry Splits: 6:49, 7:47, 7:36
Weekly Total (5): 43.9 5:23:17 10.0  
1/25/03 MTB 19.5 1:51:25 10.5 Avalon - Hilton Mid 30s. With Bobby
1/23/03 Weights 1:00:00

Upper Body / Dead-Lifts

Exercise Sets Wt-Rp Wt-Rp Wt-Rp
Bench Press 3 125-8 125-6 115-6
Dips 3 8 7 7
Bent Row 3 45-10 40-10 40-10
Pullover (Machine) 3 50-10 50-9 50-8
Shoulder Press 3 30-10 30-7 20-10
Front Raise 3 15-8 15-8 15-8
Tricep Pushdown 3 50-8 50-8 50-6
Barbell Curls 2 65-10 65-6  
Dumbell Curls 1 20-10    
Stiff-leg Deadlift 2 65-15 115-12  
Leg Raises 1 30    
1/22/03 Running 3.0 0:22:41 7:33 Rowanberry Splits: 7:00, 7:54, 7:47
1/20/03 MTB 18.4 1:46:09 10.4 Avalon - Hilton Low 30s. Felt good.
1/20/03 Running 3.0 0:23:02 7:40 Rowanberry Splits: 7:23, 7:52, 7:46
Weekly Total (4): 37.5 4:35:08 10.5  
1/19/03 MTB 17.0 1:32:43 11.0 Avalon (2 Laps): 1 lap kamikaze, 1 lap purple Low 30s. Decent traction on dusting of snow. Streams frozen over.
1/19/03 Weights 1:00:00

Upper Body

Exercise Sets Wt-Rp Wt-Rp Wt-Rp
Bench Press 3 115-8 115-7 115-6
Chin-ups 3 4 3 2
Dips 2 8 4  
Bent Row 3 40-10 35-10 35-10
Pullover (Machine) 3 45-8 45-10 45-10
Shoulder Press 3 30-10 30-8 20-10
Front Raise 3 15-8 15-8 15-8
Tricep Pushdown 3 45-10 45-10 45-8
Barbell Curls 3 65-8 65-7 65-6
Ab Slide 1 30    
Leg Raises 1 25    
1/15/03 Running 3.0 0:22:25 7:28 Rowanberry Splits: 6:58, 7:48, 7:38
1/14/03 MTB 17.5 1:40:00 10.5 Avalon (2 Laps): 1 lap kamikaze, 1 lap purple Around 30 cold. Front derailleur froze and wouldn't shift to granny.
Weekly Total (3): 73.2 3:52:43 18.9  
1/10/03 Road 21.7 1:09:59 18.6 Caton - Ellicott Around 40 cold.
1/09/03 Road 28.2 1:26:46 19.5 Rogers - Marriottsville - 144 - St John's Upper 50s sunny. Felt good. Pushed pretty hard.
1/08/03 Road 23.3 1:15:58 18.4 Ellicott - Caton Upper 40s. Legs sore from run last night


Last Updated: Saturday, January 17, 2004