Click on link to view:

Ladybug's Workout Notebook | Gear Information

 

***A note about Ladybug's physical training for the endurance hike: Ladybug's conditioning program was developed by an exercise physiologist and team, and is being constantly monitored/changed as necessary.  The Phase I training program very often included the use of hand weights, leg weights and/or the combination of both while on a cardio machine. Hiking boots were worn for much of the cardio training.  The speed/incline level/ intensity level varied depending on the goal of the day.  Lengthy stretching sessions were incorporated before and after every workout; often with a personal trainer skilled in muscle-specific stretching techniques. The trainer taught her stretching exercises which she can utilize daily on her 2,160 mile thru-hike to help combat injury.

Phase II of Ladybug's workout program began on January 1, 2004. Phase II integrates plyometrics into her Phase I strength and cardio training through jumping, balancing, twisting and speedwork with and without balls, bands, ropes, steps, etc. These exercises were developed to provide Ladybug the confidence and skillwork needed to climb over, under, and through the various terrains, weather conditions, and physical challenges encountered daily on the trail. Her cardio workouts are now longer and more intense in this phase. Also, Jay (her trainer) added 43 lbs. to Ladybug's backpack and she walks on the track, up and down stairs and outdoors for 5-6 miles. This simulation is beneficial to test various attire options for weather conditions which will range anywhere from 20 degrees to 90 degrees. Phase II is the most challenging of Ladybug's overall training program and is both time consuming and exhausting.

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                                         Grouped by Exercise  

           

 

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004


Strength Pie Chart                                                              Grouped by Muscle Group

             

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004


Strength Pie Chart                                                                      Grouped by Workout

                          

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                                       Grouped by Exercise

                    

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                          Grouped by Muscle Group 

                                

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                                    Grouped by  Exercise

               

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                                     Grouped by  Exercise 

                   

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

     Strength Pie Chart                                                            Grouped by Muscle Group 

                                

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                            Grouped by Muscle Group 

                                                         

Ladybug's Workout Notebook

January 1, 2003-February 1, 2004

Strength Pie Chart                                                                     Grouped by  Exercise 

                                

Ladybug's Workout Notebook

January 1, 2004-February 1, 2004

Visit Date Exercise Sessions Time Calories
1/30/2004 Life Fitness 95Ti Treadmill 1 1:00:00 252
1/30/2004 StairMaster Free Climber 4400PT 1 0:30:00 388
1/28/2004 Walking 1 3:00:00 873
1/27/2004 Precor CV EFX 556C2 1 0:30:00 241
1/27/2004 StairMaster StairMaster 4000PT 1 0:30:00 630
1/27/2004 StairMaster Stepmill 7000 1 0:30:00 378
1/26/2004 BackPacking 1 1:30:00 651
1/25/2004 Life Fitness 95Ti Treadmill 1 1:00:00 537
1/25/2004 StairMaster Free Climber 4400PT 1 0:30:00 381
1/23/2004 Life Fitness Life Cycle 9500RHR 1 0:30:00 333
1/22/2004 Life Fitness 95Ti Treadmill 1 0:55:00 532
1/22/2004 Life Fitness Cross Trainer CT9500HR Total Body 1 0:30:00 375
1/22/2004 StairMaster Free Climber 4400PT 1 0:30:00 388
1/21/2004 Nordic Track NordicTrack Pro 1 0:30:00 372
1/21/2004 StairMaster StairMaster 4000PT 1 0:30:00 630
1/20/2004 Life Fitness Cross Trainer CT9500HR Universal 1 1:00:00 700
1/20/2004 StairMaster Free Climber 4400PT 1 1:00:00 600
1/19/2004 Life Fitness 95Ti Treadmill 1 1:30:00 800
1/17/2004 BackPacking 1 1:30:00 800
1/16/2004 Life Fitness Life Cycle 9500HR Upright Universal 1 0:30:00 350
1/15/2004 Life Fitness Cross Trainer 9500 1 1:00:00 350
1/15/2004 Running Outdoors 1 0:50:00 517
1/15/2004 Swimming- Yards 1 0:45:00 186
1/14/2004 Cybex Classic Cybex Arc Trainer 1 0:30:00 400
1/14/2004 Nordic Track NordicTrack Pro 1 0:20:00 300
1/13/2004 Life Fitness Cross Trainer CT9500HR Universal 1 1:00:00 800
1/13/2004 StairMaster Free Climber 4400PT 1 0:30:00 300
1/12/2004 Life Fitness Treadmill 9500HR 1 1:00:00 500
1/10/2004 BackPacking 1 1:30:00 837
1/9/2004 Life Fitness Life Cycle 9500RHR 1 0:30:00 373
1/8/2004 Life Fitness Treadmill 9500HR 1 1:00:00 400
1/8/2004 Running Outdoors 1 0:35:00 385
1/7/2004 Cybex CV Pro Treadmill 1 0:30:00 189
1/7/2004 Life Fitness Treadmill 9500HR 1 0:30:00 279
1/6/2004 Life Fitness Cross Trainer CT9500HR Total Body 1 0:30:00 300
1/5/2004 Life Fitness Cross Trainer 9500 1 1:00:00 350
1/4/2004 Life Fitness Cross Trainer 9500 1 1:00:00 350
1/3/2004 Walking 1 3:45:00 1,173
1/2/2004 Walking 1 1:15:00 500
1/1/2004 Life Fitness Cross Trainer 9500 1 1:00:00 350
TOTALS   40 36:55:00 19,050

 

Ladybug's Workout Notebook

January 1, 2004-February 1, 2004

Exercise Visits Reps Sets Ave Wt(lbs.) Tot Wt(lbs.) Form
Body Masters Cable Cross (Free Stand) Push Down 1 36 3 40 1,440 100
Cybex VR2 Arm Curl 1 30 2 35 1,050 74
Cybex VR2 Arm Extension Tricep Extension 1 30 2 40 1,200 80
Cybex VR2 Pulldown 1 30 2 65 1,950 66
Cybex VR2 Leg Extension 1 30 3 45 1,350 61
Cybex VR2 Overhead Press (Shoulder) Shoulder Press 1 29 3 30 870 98
Cybex VR2 Seated Leg Curl 1 30 3 60 1,800 73
Hammer Seated Calf Calf Raises 1 30 3 50 1,500 100
Manual Log Bar Bells Standing Calf Raise 1 45 3 70 3,150 100
Manual Log Body Weight Ab Roller Oblique Crunch 1 40 2 40 1,600 100
Manual Log Body Weight Dip Stand Knee Ups 1 40 2 60 2,400 100
Manual Log Dumb Bells Flat Bench Fly 1 24 2 12 288 100
Manual Log Dumb Bells Lunge Forward 1 140 4 80 11,200 100
Manual Log Incline Bench Seated DB Curls 1 72 6 12 864 100
Nautilus NextGen Weight Asstd Chin-Up/Dip Chin up 1 36 3 60 2,160 100
Body Masters Cable Cross (Free Stand) Low Row 2 60 5 54 3,240 100
Cybex VR2 Back Extension 2 49 4 100 4,900 92
Cybex VR2 Chest Press 2 48 4 35 1,680 98
Cybex VR2 Rotary Calf (Seated) Calf Raises 2 100 5 80 8,000 100
Hammer Leg Extension 2 72 6 30 2,160 100
Hammer Leg Curl 2 72 6 20 1,440 100
Life Circuit Arm Curl Bicep Curl 2 48 4 13 624 100
Life Circuit Lat Pulldown 2 48 5 60 2,880 100
Life Circuit Leg Curl 2 48 4 51 2,448 100
Life Circuit Leg Extension 2 48 4 42 2,016 100
Life Circuit Leg Press 2 48 3 132 6,336 100
Life Circuit Shoulder Press 2 48 5 34 1,632 100
Life Circuit Tricep Extension 2 48 4 22 1,056 100
Manual Log Bar Bells Bent Over Barbell Rows 2 90 6 35 3,150 100
Manual Log Body Weight Ab Crunches 2 300 6 60 18,000 100
Manual Log Dumb Bells Front Raise 2 108 9 4 432 100
Manual Log Dumb Bells Lateral Raise 2 108 9 4 432 100
Manual Log Dumb Bells Lunge Back 2 72 6 8 576 100
Manual Log Dumb Bells Rev. Preacher Curls 2 40 4 25 1,000 100
Manual Log Dumb Bells Tricep Extension 2 40 4 9 360 100
Life Circuit Chest Press 3 87 8 90 7,851 100
Manual Log Dumb Bells Shrug 3 120 8 12 1,485 100
Manual Log Dumb Bells Squat 3 200 10 40 8,000 100
Nautilus NextGen Weight Asstd Chin-Up/Dip Dips 3 114 8 67 7,740 100
Nautilus NextGen Weight Asstd Chin-Up/Dip Pull up wide 3 114 8 75 8,640 100
Cybex VR2 Hip Abduction 4 108 11 61 6,675 59
Cybex VR2 Hip Adduction 4 121 11 65 7,980 93
Cybex VR2 Torso Rotation 4 192 16 50 9,600 100
Manual Log Bar Bells Bent Knee Dead Lift 4 165 11 20 3,300 100
Life Circuit Back Extension 7 274 23 53 14,646 100
Life Circuit Abdominal 8 420 35 51 21,600 100
TOTALS 101 4,052 295 46 192,701 96

 

GEAR INFORMATION

Name of

Gear Item
Product
Number

Description
Color
Size
Price
Store
Purchased

Photo of
Item

Merrell Hiking Boots

(a pair and a spare)

 50686

Chameleon Dry

Waterproof

Chocolate

Ladies

7-1/2 B

(Medium)

$139.95

$139.95

The Great

Outdoors

 

SOLE
Custom Footbeds

(regular cushioning-2)

 

Custom Heat
Moldable
Footbeds

Black

W/7.5-8.0

$39.99

$39.95

The
Benchmark

 

Arc'Teryx
Bora 62
Backpack

PHC1-01-SAG-S

Designed for women,

renowned suspension system,

ideal for

muti-day backcountry trips.

Sage

Women's

Small

$325.00 

The
Benchmark

  

Western Mountaineering Sleeping Bag

Apache

Micro Fiber, 30/36

6'

Right zipper

Purple

Small

Female

$335.00

The
Benchmark

 

Therma Rest
Self-inflating
mattress

Model
L.E.

 

 

3/4 length

$85.00

Nature
Outfitters

 

Marmot
Tent

Eclipse

One Person, free-standing,
with storm screens,
vestibule

 

85"x

$179.00

Nature
Outfitters

 

ArcTeryx
Delta LT
Zip Women's

WF03-17

Thermal Pro with water
repellancy,
lightweight,
breathable,
dries quickly,
versatile

Black

Women's
Medium

85.00

Nature
Outfitters

 
Smartwool Hiking Crew Socks

10-130-402-4MD

70%wool,29%nylon,1% elastic
wicks and evaporates moisture
warm in winter, cool in summer

 Sage Women's
7-9.5
USA		 $15.95    

Smartwool Hiking Crew Socks

10-130-507-4MD

70%wool,29%nylon,1% elastic
wicks and evaporates moisture
warm in winter, cool in summer

Natural/ Oatmeal

Women's
7-9.5
USA

$15.95

 

 

Pocketmail Composer

 

Mobile e-mail composer, personal organizer, journal

Silver

size of a small checkbook

$125.00/plus contract

 

 

Leki Hiking Poles (2)

Leki Makalu

Ultralite,titanium, easy lock, cork handles

Black/blue/silver

 

$90.00/set

 

 

Camelback Omega Resevoir

 

72 oz/2.1 litre hydration system, water and ice load, easy clean, bite valv

Blue

 

$30.00

 

 

Duralite Mini Cookware by MSR

 

Non-stick 1 and 1.5 liter pots,fitted lid,dish towel, stuff sack

 

16.9pz/479g

 

 

 

SimmerLite White Gas Stove by MRS

 

Fuel: White gas

Burn Time: 122 minutes/ per 20 oz./600ml of fuel 

Boil Time: 3.75 minutes/per 1 liter

Water Boiled: 1.5 liters/5.2 liters/per oz. of fuel/100ml of fuel

 

Weight: 8.5 oz./240g(stove and fuel pump only)


Weight packaged:12.2 oz./346g

 

 

 

MSR Fuel Bottle

 

22 fl oz./650ml

 

 

$10.95