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Training Log Archive: TrailRunnerVT

In the 7 days ending Sep 21:

activity # timemileskm+ftload
  Strength Training2 1:30:00270.0
  Cycling (Exercise Bike)2 40:00120.0
  Running1 30:28 3.01(10:07) 4.84(6:17) 30377.3
  Total3 2:40:28 3.01 4.84 303467.3
averages - weight:210.7lbs

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Saturday Sep 21 #

Note
(rest day)

Friday Sep 20 #

Note
(rest day)

Thursday Sep 19 #

Note
(rest day)

Wednesday Sep 18 #

Note
weight:209.5lbs

7 AM

Cycling (Exercise Bike) 10:00 [3]

WARM-UP

Strength Training 45:00 [3]

SEATED LAT ROW
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]

NARROW PULLDOWN
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]

STANDING BICEPS CURL
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]

REVERSE GRIP BARBELL CURL
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.
[perfect weights]

LYING TRICEPS EXTENSION
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]

FRENCH PRESS
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]

Cycling (Exercise Bike) 10:00 [3]

WARM-DOWN

Tuesday Sep 17 #

Note
weight:210.5lbs

Note
(rest day)

Monday Sep 16 #

Note
weight:212lbs

7 AM

Cycling (Exercise Bike) 10:00 [3]

WARM-UP

Strength Training 45:00 [3]

BENCH PRESS
12 reps @ 60 lbs.
10 reps @ 70 lbs.
8 reps @ 80 lbs.
6 reps @ 90 lbs.
12 reps @ 80 lbs.
[too light, increase weights +10 lbs.]

CHEST FLY
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]

SEATED SHOULDER PRESS
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[perfect weights, though experienced some pain in my left rotator cuff]

REAR DELTOID ROW
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[way too light, increase weights +20 lbs.]

STANDING LATERAL SHOULDER RAISE
12 reps @ 30 lbs.
10 reps @ 20 lbs.
8 reps @ 30 lbs.
6 reps @ 40 lbs.
12 reps @ 30 lbs.
[perfect weights minus initial 12 reps: reduce to 10 lbs.; pain in left rotator cuff]

SHOULDER SHRUG
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[way too easy, increase weights +20 lbs.]

Cycling (Exercise Bike) 10:00 [3]

WARM-DOWN

Sunday Sep 15 #

Note
weight:211lbs

11 AM

Running (Road) 30:28 intensity: (5:24 @1) + (3:16 @2) + (21:48 @3) 3.01 mi (10:07 / mi) +303ft 9:14 / mi
ahr:135 max:149 shoes: Hoka One One Bondi 6

Calais, VT; First run...or exercise...since severely spraining my left ankle the weekend before putting Charlie down, in case it's not obvious: have gotten fat and severely out of shape, so...time to pull my head out of my ass and get after it, beautiful sunny late summer morning; heart rate monitor not working this morning fyi

Splits: 11:10, 10:41, 8:33
VDOT: 29.1 (Level 1)

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