The Training Blog of playforlifeot

Lift, Hoop and Bike with Kids

It was a warm, sunny day and I was trying to get my son pumped up to come play outside instead of veg in fron of a screen, so I laid down on one of the thermarests in the office, then got him to lay across my feet like I used to when he was little and gave him and my daughter “airplane rides”, basically reverse squats.  Then I tried it with them trying to lay across my feet from the side, so they had to be planks.  Then we tried it with them planking and me bench pressing them.  Sofie weighs about 55 lb and Jake is somewhere around 70 lb, but a lot taller.  The kids loved it, and I definitely was maxed out on reps (did abou t4 sets of 10 on squats, 3 x10 bench) .  As I’m typing this 5 hours later, I can feel the burn in my quads and glutes.  Gonna be sore tomorrow, but hopefully in a good, hard work way.    Once the kiddos were amped up, we headed out to the garage and hula hooped for 15 min or so.  Then we took off on our bikes for 20-30 min of riding.  I started pretending to be a fighter jet and shoot at them with my pinkies and elbows, sound effects included, and that really got them going. It was fun to ride in the empty clover leaf cul-de-sac and basically play chase with them - finally got some faster riding in and I geared my hubby’s mtn bike up high so I was working a bit riding in those relatively small circles and stop-starting a lot to keep from crashing into Sof.  First time I’ve seen my boy really enjoy a bike ride in years :-)  Sof had me out there another 30 min shooting hoops, but she was wanting a lot of coaching today (I think she’s been playing ball on the playground at school) on how to do a “cross over” which was pretty cool.  She got so she could pretty much shoot a layin, which she couldn’t do during city league bball season, and her ball handling is 10x better now too.  Fun to watch her skills improve and see her really like basketball.  Hoop dreams, live on

Workout:

• Type: Strength Training
• Date: 03/15/2010
• Time: 16:00:00
• Total Time: 1:00:00.00
• Calories: 469

Filed under: Cycle, General Cardio, Strength Training, body weight floor or ball exercise, core/abs, hula hoop, lift weights, play with kids, yoga/core  |  Digg! this story.  |  Leave a Comment

WHT fr Ceres Hill Rd easy mtn bike w/Jdog

Legs sore from stepmill yesterday and it felt warm enough to bike, so threw hubby’s mtn bike in the rig along with Jdog. We took off on WHT from Ceres HIll Rd lot and headed west (same section we ran last Friday). I set the gears so I was spinning a bit to slow down the pace for Jdog. Rear tire needed air too, but that worked out well to add a bit of resistance and again slow the pace for the dog. This was a relaxing, pretty ride. We turned around just past the 2.5 miles ‘cuz Jdog was falling back and scared of the herd of very fuzzy, small black free-range cows. They were mostly up on the fence line bordering the trail and were really checking us out. It was funny looking, because the area they were in was heavily timbered, no grass, and had a creek with steep bank coming up to the trail - maybe they hang out there to be social? I was kinda laughing to myself about the “curious forest-dwelling cows of Western WA.” Anyway, Jdog didn’t think they were as cute as I did and stopped in his tracks to bark at them, then ran off into the tall grass on the opposite shoulder of the trail. It was kinda’ funny to see my 103 lb big boy intimidated by small cows, but he really didn’t want to go past them (wonder what he though they were?? giant black dogs? anyway, his fear was real, so I didn’t push him), so I just turned around there. He seemed really tired on the way back, and since this is our first mtn bike of the year, it was probably good to ease into it a bit. I’m really glad that he doesn’t want to chase cows.

Workout:

• Type: Cycle
• Date: 03/02/2010
• Time: 15:00:00
• Total Time: 00:53:00.00
• Calories: 295
• Distance: 5.5 miles
• Average Speed: 6.23 mph

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Expresso Bike - Monkey Pass

2-3 min easy cycling to warm up and cool down; 5 min easy walk around track to complete cool down.

Workout:

• Type: Cycle
• Date: 02/08/2010
• Time: 17:00:00
• Total Time: 00:38:45.00
• Calories: 539
• Distance: 9.61 miles
• Average Speed: 14.88 mph

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Expresso Bike

Workout:

• Type: Cycle
• Date: 01/28/2010
• Time: 17:00:00
• Total Time: 00:29:58.00
• Average Heart rate: 121
• Max Heart rate: 175
• Calories: 281
• Distance: 6.96 miles
• Average Speed: 13.94 mph
• Average Power: 119.15

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Spin while Kirst ran

Put my bike into tiniest gear and spun along while Kirst ran from hotel (U Village) out to bclosest bike shop so i could air up tires (while she kept running), then back on BGT, up and around campus, back to BGT and out to Gas Works Park. We took such a meandering route that I’m guessing on mileage, but that woman is impressive! Very nostalgic ride for me since I haven’t been on campus since shortly after graduation in 91 - last time I was here was prob 93.

Workout:

• Type: Cycle
• Date: 01/22/2010
• Time: 10:00:00
• Total Time: 1:30:00.00
• Calories: 1127
• Distance: 8 miles
• Average Speed: 5.33 mph

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Expresso Cycle

Total Time: 0:16:50
Total Miles: 4.00
Total Calories: 165
Total Chase Score: 0
Tour Calories Avg HR Max HR Avg Power Time Miles Laps Difficulty Chase Score
Farmers Bluff 165 113.05 145.00 134.35 0:16:50 4.00

Workout:

• Type: Cycle
• Date: 11/12/2009
• Time: 18:30:00
• Total Time: 00:16:00.00
• Calories: 229
• Distance: 4 miles
• Average Speed: 15 mph

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Beat the Bus

Beat that bus to the stop and then some, all with a partially flat rear tire ‘cuz i didn’t wann take time to pump it up! Wicked head wind on way home heading north too. I’m sooo studly! Wheee!

Workout:

• Type: Cycle
• Date: 10/19/2009
• Time: 12:00:00
• Total Time: 00:35:00.00
• Calories: 501
• Distance: 8.67 miles
• Average Speed: 14.86 mph

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Ride to Store

Workout:

• Type: Cycle
• Date: 10/09/2009
• Time: 12:00:00
• Total Time: 00:18:00.00
• Calories: 206
• Distance: 4 miles
• Average Speed: 13.33 mph

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Napavine via 508 ride

Home with sick kiddo many days. This ride felt great! Bike definitely needs a tuneup tho with front derailer stickin again.

Workout:

• Type: Cycle
• Date: 10/08/2009
• Time: 04:45:00
• Total Time: 1:00:00.00
• Calories: 687
• Distance: 12.51 miles
• Average Speed: 12.51 mph

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Green River Trail

Forgot bike helmet, so felt like I had to drive instead of ride down hill from VMC to trailhead. Loved the GRT and was psyched to see dirt path beside it for running. Very pretty not overly crowded trail in middle of industrial/mall area. Love how it curves and hugs river bank and goes under all the roads.

Workout:

• Type: Cycle
• Date: 09/25/2009
• Time: 12:00:00
• Total Time: 00:20:00.00
• Calories: 229
• Distance: 4 miles
• Average Speed: 12 mph

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