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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training2 2:50:00
  walking2 1:15:00
  running2 59:02 7.15(8:15) 11.51(5:08) 43
  biking1 45:16 9.18(4:56) 14.77(3:04) 177
  Total6 5:49:18 16.33 26.28 220
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Thursday Jul 9 #

11 AM

walking 30:00 [2]

7 PM

biking 45:16 [3] 9.18 mi (4:56 / mi) +177m 4:39 / mi

Brick workout, cycling portion. Terrell Hills and Alamo Heights ride. Time includes water breaks/stoplights.

running 16:34 [2] 2.0 mi (8:17 / mi) +23m 8:00 / mi
shoes: Freedom 3

Brick workout, run portion. Goal pace TT+1min/mile, hit a bit under.

Wednesday Jul 8 #

5 PM

cross training 1:30:00 [4]

Lifting with Lupe!

A. Strength
4x4 Deadlift @225
4x8-10 Incline Bench @105 (note for next time: much too light)
4x8 Weighted Chinups @10 (need chalk)

B. Finisher: 4 rounds of
50yd bear crawl
50yd walking lunge
3 min rest

Tuesday Jul 7 #

9 AM

walking 45:00 [2]

8 PM

running warm up/down 5:07 [2] 0.56 mi (9:08 / mi)
shoes: Liberty

running intervals 30:04 [4] 4.0 mi (7:31 / mi)
shoes: Liberty

4 x 1 mile @ 2M TT pace, 4 min rest
7:28/7:29/7:29/7:38 (hit the wall on the last mile)

running warm up/down 7:17 [1] 0.59 mi (12:20 / mi) +20m 11:10 / mi
shoes: Liberty

Monday Jul 6 #

cross training 1:20:00 [4]

A. Power
5x5 Box Jump to Broad Jump

B. Strength
4x5 Back Squat with pause, 165#
4x8 Bench Press with pause, 115#
4x8 Barbell Row, 85#

C. Finisher
300 Jump Rope
30 DB Turkish Getups
300 Jump Rope

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