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Training Log: drewi

In the last 7 days:

activity # timemileskm+m
  Biking4 1:32:00 20.8(4:25) 33.48(2:45)
  Running2 1:11:35 7.9(9:04) 12.71(5:38)
  Stretching/Yoga2 16:00
  Strength - Core3 11:00
  Total7 3:10:35 28.7 46.19
averages - sleep:7.6
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SaSuMoTuWeThFr

Thursday Jun 30 #

Note
slept:8.5

8 AM

Running 30:50 [3] 3.5 mi (8:49 / mi)
shoes: Brooks Adrenaline (2016-2)

Stretching/Yoga 8:00 [3]

Strength - Core 5:00 [3]

10x niftys minus jelly rolls and windshield wipers

Wednesday Jun 29 #

Note
slept:7.5

8 AM

Biking 21:00 [3] 5.2 mi (4:02 / mi)
shoes: Cross Check 28cm Slicks

9 AM

Note

PT
3x10 calf raises
3x10 step ups
3x10 box jumps
3x30s standing on one foot on foam (both sides)
3x10 steamboats with green band
3x10 balance board L4: front-back, right-left, circles clockwise and counterclockwise

Ladder exercises, 3x:
both in, both out
bunny hop
LRLR RLRL vertically
LRLR RLRL horizontally
one foot out, both in, one foot out

5x5/8 asterisk with foam

2x10 roman dead lift 2x5lbs (both sides)
3x10 football toss on blue foam
3x10 heel raises machine 20lbs
3x30 jumping on trampoline one-legged

Side shuffle (3 down and back)
Karaoke (3 down and back)

Small hurdles, 3x
jumps
high steps
side shuffle

3x15 ankle flexing with the blue and green bands
10 AM

Biking 25:00 [3] 5.2 mi (4:48 / mi)
shoes: Cross Check 28cm Slicks

2 PM

Note

Just signed up for the Pittsburgh marathon next May. Time to get serious about running training again.

Tuesday Jun 28 #

Note
slept:7.0

5 PM

Note

PT Exercises
3x10 calf raises
3x10 step ups
3x10 box jumps

3x30s standing one one foot (both sides)

Monday Jun 27 #

Note
slept:6.5

8 AM

Biking 21:00 [3] 5.2 mi (4:02 / mi)
shoes: Cross Check 28cm Slicks

9 AM

Note

PT
3x10 calf raises
3x10 step ups
3x10 box jumps
3x10 split squats (both sides)
3x30s standing on one foot on foam (both sides)
3x10 steamboats with green band
3x10 balance board L4: front-back, right-left, circles clockwise and counterclockwise

Ladder exercises, 3x:
both in, both out
bunny hop
LRLR RLRL vertically
LRLR RLRL horizontally
one foot out, both in, one foot out

5x5/8 asterisk with foam

2x10 roman dead lift 2x5lbs (both sides)
3x10 football toss on blue foam
3x10 heel raises machine 20lbs
3x30 jumping on trampoline one-legged

Side shuffle (3 down and back)
Karaoke (3 down and back)

Small hurdles, 3x
jumps
high steps
side shuffle

3x15 ankle flexing with the blue and green bands
10 AM

Biking 25:00 [3] 5.2 mi (4:48 / mi)
shoes: Cross Check 28cm Slicks

Sunday Jun 26 #

Note
slept:7.5

5 PM

Note

PT Exercises
3x10 calf raises
3x10 step ups
3x10 box jumps

3x30s standing one one foot (both sides)
10 PM

Running 40:45 [3] 4.4 mi (9:16 / mi)
shoes: Brooks Adrenaline (2016-2)

Stretching/Yoga 8:00 [3]

Strength - Core 3:00 [3]

Planks 3x1min with 30s rest

Saturday Jun 25 #

Note
slept:8.5

5 PM

Note

PT Exercises
3x10 calf raises
3x10 step ups
3x10 box jumps

3x30s standing one one foot (both sides)

Strength - Core 3:00 [3]

planks 3x1min with 30s rest

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