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Training Log: colesnotes

In the last 7 days:

activity # timemileskm+m
  Weights2 1:45:00
  running2 1:25:51 10.67(8:03) 17.17(5:00)
  Total3 3:10:51 10.67 17.17
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Thursday Jan 19 #

5 PM

running tempo (Treadmill) 1:05:00 [3] 8.07 mi (8:03 / mi)
shoes: Blue New Balance 1500V2

30 minutes at 8 min / mile
28 minutes at 7:30 min / mile
2 minutes at 6:39/ mile to end off strong
7.75 miles
5 min cool down
0.32 miles

Tuesday Jan 17 #

6 PM

Weights 55:00 [3]
shoes: New Balance 1080

Started at 6:10

3 x 8 reps incline dumbell press with 20 pounds
Back extension 2 x 10 130 pounds, 1 x 10 145 pounds 1 x 10 160 pounds
Leg extension 2 x 10 100 pounds, 1 x 10 115 pounds 1 x 7 at 145 pounds
Seated calf raise 1 x 10 45 pounds, 3 x 10 90 pounds
Kneeling leg curl (really 2x each for right and left legs) - 1 x 10 50 pounds, 1 x 10 60 pounds 1 x 6 at 80 pounds

Quick 2 minute sprint on treadmill to end off

Monday Jan 16 #

4 PM

running (Treadmill) 20:51 [2] 2.6 mi (8:01 / mi)
shoes: Blue New Balance 1500V2

Treadmill warmup for weight workout.

Weights 50:00 [3]
shoes: Blue New Balance 1500V2

4 x shoulder press 2 x 10 with 20 pounds. 1 x 5 with 25 pounds... couldn't do more. 5 x 20 but bad form so changed to 12s and did 5 more until I couldn't do more.

4 x weight rows. 1 x 10 with 25 pounds. 2 x 10 with 35 pounds and 1 x 45 pounds

3 x 10 squats with only the bar. Girl beside me was doing with 45s on each sides haha.

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