Training Archive: MikeNIn the 7 days ending 2008-04-26:
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| S | M | T | W | H | F | S | |||||||
Friday Apr 25 | ||
| Bike 25:00 [4]7.66 mi (3:16 / mi) | |
| First 5 minutes were a warm up, then I went into a 20 minute bike at 14 resistance (for the CFC). It hurt, I kept it at 97 rpm for the first 10 minutes and then about 106 fofr the last ten. Last 1 min 30 sec I was going at 128 ish, that sucked. Overall I felt good afterwards, beat my last record for the CFC bike test. | ||
| Weight Lifting 2:00:00 [4] | |
| Nice long workout. Had a massive headache afterwards though (i tihnk from the pullups)
-Warmup Pushups -Bench Press 135 lbs- 12 x 3 -Back rowers 120 lbs- 10 x 3 -Bicep curls 50 lbs- 10 x 3 -Tricep Pulldown 50 lbs- 10 x 2 -Pullups- would go to exhaustion, then reduce my weight with the pullup aid machine gizmo thing -MoNsTeR Abs Sitps w/ 70 lbs - 10 x 2 Situps- 50 Crunhes- 50 Reverse Situps- 50 Obliques(each side)- 50 Leg raises- 50 Flutter kicks- 50 Half situps- 50 Front Plank- 55 sec, 45 sec Side plank( each side)- 50 sec x 2 Afterwards we went and did some bag work for boxing. I think I could be a DPE instructer already, seeing as though I fixed Scholle's (my friend) hook with my amazing guidance. Overall I felt great and exhausted. Time to hit the track for some intervals tomorrow, I think. | ||
Wednesday Apr 23 | ||
| Weight Lifting 1:03:00 [4] | |
| Short workout, had to run Epunch for Orienteering practice today.
THe Low Down: Bench- 175 lbs, 4 reps; 165 lbs x5 (2 sets); 135 lbs x8 (2 sets) Back Rower- 100 lbs x 12 (2 sets); 120 lbs x8 bicep curl- 50 lbs x 8 (3 sets) Tricep pulldown- 50 lbs x 10 (3 sets) lat pull down- 120 lbs x 10 (3 sets) Abs: 45 situps 50 crunches 50 obliques (each side) 50 leg raises (straight legs) 50 leg raises (bent knees) Pullups - 5 x 3 sets | ||
Tuesday Apr 22 | ||
| Orienteering (Middle Distance Orange) 36:23 [2]2.9 km (12:33 / km) | |
| So we did the Orange Middle distance today.
left shin hurt, and I've been having a pain in my side that's like a cramp but it hurts at weird times. I dunno, I might need to get it checked out. Anyways, so I walked/jogged the course w/o a compass. No big deal, I just can't see the little pole and streamer with my eyesight. Otherwise it was nice being out in the woods. | ||
Monday Apr 21 | ||
| Weight Lifting 1:20:00 [4] | |
| Decent weight lift today
(reps x sets) Bench press, 1 set warmup, 165 lbs: 5 x 3 Rowers (had a massive back ache), 100 lbs 8 x 2 Bicep Curls, 50 lbs: 8 x 3 Tricep Pulldown, 50 lbs 8 x 3 Barbell Squat, 185 lbs: 8 x1, 6 x 1, 8 x 1 Pull ups (haven't done em in a while), 5 x 4 Abs work: 50 sit ups 50 crunches 50 obliques (each side) 50 leg raises (straight legs) 50 leg raises (bent knees) 50 4 count flutter kicks 50 half situps | ||
Sunday Apr 20 | ||
| Orienteering race (Relay Green B) 41:45 [4]4.9 km (8:31 / km) | |
| shoes: Jalas | ||
| Another clean race. I definitely had a great orienteering weekend. Caught our team up to get into second place, which made me feel like the intense amounts of pain throughout the race was worth it. Only o ne small blunder from point 4 to 5, passed up the trail (thinking it was a different one) then took a longer but safer route chpice there after. Terrain was similar to Wisconsin several years ago, with the countless hill and depression pattern. Relays always make for a fun time. | ||