Training

9/25 Harbor to the Bay! Road Bike, 10 hours: 120 miles

9/20 Road Bike, Hills & Sprints, 9.84 miles, 634 ft total ascent

9/19 Hybrid Bike, Easy Riding: 27 miles

9/18 Mercer County Dragon Boat Festival! 200m x2, 500m x2 (Mixed Team: 1st place C division)

9/17 Injury, basic stretching: 40 minutes

9/15 Free Run, 41 minutes: 5 miles

9/11 Scenic Schuylkill Century! Road Bike, 8 hours 20 minutes: 103 miles, 5,660+ feet total ascent

9/07 Road Bike, 55 minutes: 14.8 miles

9/05 Beach Run, 40 minutes: 4.6 miles

9/02 Road Bike, Hill Climbs: 27 minutes, 2.6 miles, 510 ft total ascent

9/02 Treadmill, 30 minutes: Intervals 0-20% incline, total ascent 649 ft; 3.0-7.6 mph, total distance 2.45 miles

8/31 Road Bike, Hill Climbs: 10.09 miles, 1,743 ft total ascent

8/24 Road Bike, 20 minutes: Hill Climbs // Running, 67 meter uphill Sprints  x 10 @ ~14.5 sec each

8/22 Radnor Red Run! XC Run, 30:45, 5k steeplechase

8/21 Road Bike, 4hr 25 minutes: 66 miles

8/19 Treadmill, 36 minutes, 5% incline: 5k // Road Bike, 2hr 14 minutes: 38 miles

8/17: Treadmill, 9 minutes: 1 mile // Water Rower, 7min 44 seconds: 2,000 meters

8/16: Road Bike, 1hr 37 minutes: 28.5 miles

8/13: Treadmill, 34.5 minutes, 3%-5% incline: 5k

8/12: Stationary Bike, 32 minutes, level 20 resistance: 7 miles

8/11: Road Bike, 45 minutes, home–>practice–>home: ~11 miles

8/10: Elliptical, 40 minutes, level 6 to 12 resistance: 10k

8/08: Gran Fondo! Road Bike, 5hr 10minutes: 63 miles, 2,600 ft total ascent

8/05: Stationary Bike, 59.5 minutes, level 5 to 15 resistance: 16.3 miles

8/03: Treadmill, 34 minutes, 3% incline: 5k

8/02: Water Rower, 39.5 minutes: 10,000 meters

7/30: Road Bike, 30 minutes, home->work: ~8.5 miles

7/29: Treadmill, 34.5 minutes, 3% incline: 5k (first extended run post-knee surgery!)

7/28: Spinning Bike, 60 minutes: 22.4 miles

7/23: Elliptical, 70 minutes, varying intensity: 12.4 miles

7/22: Stationary Bike, 50 minutes, level 10 resistance: 15.2 miles

7/17: Stationary Bike, 40 minutes heart-interval training: 11.1 miles


**(Weight Training, ~3 days/week) (Dragon Boat, 1 day/week ~60 minutes)**


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