mapmyride.com rox! — 1st (Official) 10+ route logged

July 16, 2009

Aiming to reduce fat, gain muscle, and earn endurance this summer. With rowing on the mon-wed-saturday schedule, I needed an alternative, low-impact sport on the off-row days.  I’ve decide to start at 10+ miles  per/off-row days for the next (2) weeks before I bump the distance at increments of (2) per week following – until I can sustain a 50+ miles per/off-row day ride. A cake-walk for some, but I don’t want to burn out too early.

So here’s the plan. . . and hold me to it.

  • Cycle = (mi)les
  • Row = (m)eters

July 7th – 1st Run (mapped route)

1st wk

  • Jul 13th – 8,500 m (R)
  • Jul 14th – 8+ mi (C)
  • Jul 15th – 8,500 m (R)
  • Jul 16th – 10+ mi (C)
  • Jul 17th – Relax
  • Jul 18th – 10,000 m (R)

2nd wk

  • Jul 20th – 10,000 m
  • Jul 21st – 10+ mi
  • Jul 22nd – 10,000 m
  • Jul 23rd – 10+ mi
  • Jul 24th – Relax
  • Jul 25th – 10,000 m
  • Jul 26th – 10+ mi

 3rd wk

  • Jul 27th – 10,000 m
  • Jul 28th – 12+ mi
  • Jul 29th – 10,000 m
  • Jul 30th – 12+ mi
  • Jul 31st – Relax
  • Aug 1st- 10,000 m
  • Aug 2nd – 12+ mi

4th wk

  • Aug 3rd – 10,000 m
  • Aug 4th – 12+ mi
  • Aug 5th – 10,000 m
  • Aug 6th – 12+ mi
  • Aug 7th – Relax
  • Aug 8th – 10,000 m
  • Aug 9th – 12+ mi

5th wk

  • Aug 10th – 10,000 m
  • Aug 11th – 12+ mi
  • Aug 12th – 10,000 m
  • Aug13th – 12+ mi
  • Aug14th – Relax
  • Aug 15th – 10,000 m
  • Aug 16th – 12+ mi

6th wk

  • Aug 17th – 10,000 m
  • Aug 18th – 14+ mi
  • Aug 19th – 10,000 m
  • Aug 20th – 14+ mi
  • Aug 21st – Relax
  • Aug 22nd – 10,000 m
  • Aug 23rd – 14+ mi

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and so on – – – I may increase the pace of distance if the goal doesn’t seem challenging enough.

 

<iframe src=”http://js.mapmyfitness.com/embed/blogview.html?r=263f198eec64121b9b16c7e876033d57&u=e&t=ride” height=”700px” width=”100%” frameborder=”0″><a href=”http://www.mapmyride.com/ride/united-states/ks/-lenexa/903124775734563169″>07/16/2009 Route</a><br/><a href=”http://www.mapmyride.com/find-ride/united-states/ks/-lenexa”>Find more Bike Rides in  Lenexa, Kansas</a></iframe><!– MMF PARTNER TOOL –>

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