It rain today and I was planning on riding to the parkway again.  I did a combination workout.  I rode the bike on the mag trainer for 32 minutes pushing a tempo pace.  I then rowed on the C2 rower for 30 minute @ 2:24 pace logging 6300meters.  This was a good combination cardio workout [...]

Monday 5th
I needed to work on my endurance for the big mountain and have been ridding a lot.  I rode midday from the entrance of Pisgah Forest to the Parkway.  Traffic was heavy, so I decide not to venture on the Parkway and headed back down.  Felt good, but challenging to ride the 10 miles [...]

Went climbing today with David and Craig.  They are planning a trip out to WY this summer and wanted to spend some time on the rock.  Had a great day rappelling at Cedar Rock.  There was a couple of groups from Outward Bound.  I ran into Julie again and it was great to see her.  [...]

I have taken a week off  and just started working out again.  Last weekend I was fortunate to go climbing with Michael Egues.  I had a great time climbing and felt strong.  Knowing that I was ready for a breakthrough in training, I started the power phase of training.  I need to incoperate more long [...]

Lower body workout.
Body weight deep squats
3x 40 on balance dome
lateral Lunges
3×30 with 10 lb alternating legs
hamstring curls with blue bungee
3×10

Cardio and abdominal day
Ab rolls
3×15 full roll outs
Alternate knee ups
3×9 full leg extension
Jump rope
30:30 at 2 jumps per second rate.  10 sets
I was completing 60 jumps for the 30 seconds on with 30 second rest.  This was a great aerobic workout.  My calf muscles were pumped as well as my arms!  This was a great [...]

Started a new cycle.  I will be focusing on endurance for this first part of this cycle.
Pull ups
60 in 10 minutes @ BW
Finger Roll/hangs
Coupled finger rolls with straight arm hangs on finger board.  Used grip 3.  Exercise duration was 35 second.  I did 10 finger rolls and then immediately hung from the rock rings until [...]

Worked lower body today.  The goal of lower body work for climbing is maximizing the ROM of the knees and hips, joint stabilization and effective relative body weight strength.  always begin your workout with the most important exercises first, the major movers, as the control and stabilizing muscles need to be fresh to maintain control.
Body [...]

November 13
Warmed up with Med ball squats and jump rope.  Worked out at the gym today.
Abductors
1×12 @30lb
1×10 @45lb
1×8 @ 60lb
1×6 @65lb
1×12 @ 45lb
Leg Press
1×12 @ 80lb
1×10 @ 115lb
1×8 @ 130lb
1×6 @ 160 lb
1×12 @ 160lb
Started with too little resistance.  I have not work on machines in a while and did not have a great gage [...]

November 11
Rowing
4000 meter  20 minutes with a 2:25/500 average
Stretching
Patrick Weaver