Training Log Archive: TrailRunnerVTIn the 7 days ending Nov 16, 2019:
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Saturday Nov 16, 2019 #
Note
weight:207lbs
10 AM
Running (Road) 28:36 3.01 mi (9:30 / mi) +174ft 9:01 / mi
ahr:166 max:184 shoes: Hoka One One Bondi 6
Calais, VT; Nice out-and-back on Nelson Pond Rd. along #10 Pond from the boat launch, beautiful sunny morning, albeit winter-like temperatures, walked for about a minute on the way back going up a small hill, but other than that got it done
Splits: 9:39, 9:19, 9:31
VDOT: 31.4 (Level 1)
Splits: 9:39, 9:19, 9:31
VDOT: 31.4 (Level 1)
Friday Nov 15, 2019 #
Note
weight:208lbs
9 AM
Cycling (Exercise Bike) 45:00 [3]
Calais, VT; Steady-state ride on the recumbent bike, Resistance Level 2, felt good, nice steady ride to burn some of the fat, looking forward to hopefully going for a run tomorrow on Pekin Brook Rd. like I did last week
Strength Training 15:00 [3]
SEATED LAT ROWS
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
NARROW PULLDOWNS
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
Will add +10 lbs. to these next week...
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
NARROW PULLDOWNS
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
Will add +10 lbs. to these next week...
Thursday Nov 14, 2019 #
Note
weight:211lbs
7 AM
Cycling (Exercise Bike) 30:00 [3]
Calais, VT; Ladder workout on the recumbent bike, felt pretty good, especially the second "ladder", also think it's probably time to get a little space heater for the gym...
Strength Training 15:00 [3]
REVERSE CURLS
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.
FRENCH PRESS
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 40 lbs.* (could hardly get my arms up for 1 rep @ 50 lbs...)
12 reps @ 40 lbs.
Not sure if it's the cold (the gym's been around 30° this week), or what, but haven't been able to put out the power I was able to even back when I started strength training about a month ago...
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.
FRENCH PRESS
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 40 lbs.* (could hardly get my arms up for 1 rep @ 50 lbs...)
12 reps @ 40 lbs.
Not sure if it's the cold (the gym's been around 30° this week), or what, but haven't been able to put out the power I was able to even back when I started strength training about a month ago...
Wednesday Nov 13, 2019 #
Note
weight:213.5lbs
7 AM
Cycling (Exercise Bike) 30:00 [3]
Calais, VT; Ladder workout on the recumbent bike, felt pretty good, nice to get in some exercise after a couple days down in Boston (i.e. beer drinking, etc.)
Strength Training 15:00 [3]
BENCH PRESS
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
CHEST FLYS
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
Not sure if it was because of lack of proper nutrition yesterday, or some other reason, but had a tough time getting those arms up (particularly the right one) on the Bench Press the last couple sets in particular, and then just couldn't get through the Chest Flys (again primarily due to my right arm)
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.
CHEST FLYS
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
Not sure if it was because of lack of proper nutrition yesterday, or some other reason, but had a tough time getting those arms up (particularly the right one) on the Bench Press the last couple sets in particular, and then just couldn't get through the Chest Flys (again primarily due to my right arm)
Tuesday Nov 12, 2019 #
Note
(rest day)
Monday Nov 11, 2019 #
Note
(rest day)
Sunday Nov 10, 2019 #
Note
weight:210.5lbs
7 AM
Cycling (Exercise Bike) 45:00 [3]
Calais, VT; Steady-state ride on the recumbent bike, Resistance Level 2, felt good, just wanted to get an extended easy effort after yesterday's run
Strength Training 15:00 [3]
STANDING BICEP CURLS
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs
6 reps @ 60 lbs.
12 reps @ 50 lbs.
LYING TRICEPS EXTENSIONS
12 reps @ 40 lbs.
10 reps @ 50 lbs.
8 reps @ 60 lbs
6 reps @ 70 lbs.
12 reps @ 60 lbs.
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs
6 reps @ 60 lbs.
12 reps @ 50 lbs.
LYING TRICEPS EXTENSIONS
12 reps @ 40 lbs.
10 reps @ 50 lbs.
8 reps @ 60 lbs
6 reps @ 70 lbs.
12 reps @ 60 lbs.