Training Log Archive: britty327In the 7 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
6 AM
Strength 35:00 [3]
shoes: Altra Torin Forest
KB circuit in the dungeon with D. 4 rounds of planks, squats, SL deadlift, windmills, SA swings, cleans, rows, shoulder press.
11 AM
Bike 1:10:00 [3] 10.0 mi (8.6 mph)
shoes: Era
Bike Lane group ride at Wakefield/Accotink
6 PM
Run 39:10 [3] 4.0 mi (9:48 / mi)
shoes: Altra Paradigm 2.0 10
Golf course with the creatures
Friday Dec 30, 2016 #
12 PM
Bike 1:08:11 [3] 9.8 mi (8.6 mph)
shoes: Era
Lorton ladies and dog ride. Short loop then the dogs left and we headed to Giles and Slaughterhouse.
7 PM
Strength 45:00 [3]
Movements and mobility during a binge session of The OA.
5x25 Push-ups
3x30 Hollow Rock
3x6ea Pistols
11-8-11 Pull-ups
Hip/IT smash and stretch
5x25 Push-ups
3x30 Hollow Rock
3x6ea Pistols
11-8-11 Pull-ups
Hip/IT smash and stretch
Thursday Dec 29, 2016 #
Note
Still not getting to work out on shift.
Wednesday Dec 28, 2016 #
Note
Travel to VA
Tuesday Dec 27, 2016 #
Note
"I ain't no damsel in distess
and I don't need to be rescued
so put me down punk
maybe you'd prefer a maiden fair
isn't there a kitten stuck up a tree somewhere"...RIP Carrie.
and I don't need to be rescued
so put me down punk
maybe you'd prefer a maiden fair
isn't there a kitten stuck up a tree somewhere"...RIP Carrie.
8 AM
Strength 30:00 [3]
ahr:15 max:175 shoes: Altra Torin Forest
1) Back Squat 4x5
45x8, 95x8,135,155,165,175
Keeping squats conservative for the time being since my left knee's been giving me so much trouble. No pain lifting, but shady pain and an occasional catch lateral to the patella during running and the rest of the day after I run. Adding mobility 5x a week through POCAR.
2) Bench Press 3x5
45x15, 95x5, 105x5, 115x5, 3x(125x5)
3a) Overhead Squat 3x10@65
3b) KB Rows 3x10ea@57
3c) Hollow Rock 3x25
Stretch/Roll
45x8, 95x8,135,155,165,175
Keeping squats conservative for the time being since my left knee's been giving me so much trouble. No pain lifting, but shady pain and an occasional catch lateral to the patella during running and the rest of the day after I run. Adding mobility 5x a week through POCAR.
2) Bench Press 3x5
45x15, 95x5, 105x5, 115x5, 3x(125x5)
3a) Overhead Squat 3x10@65
3b) KB Rows 3x10ea@57
3c) Hollow Rock 3x25
Stretch/Roll
Strength 30:00 [3]
ahr:35 max:125 shoes: Altra Torin Forest
2 PM
Run 47:00 [3] 4.9 mi (9:35 / mi)
Placeholder. Horse Trails with Rico.
Monday Dec 26, 2016 #
11 AM
Run 32:40 [3] 3.7 mi (8:50 / mi)
shoes: Altra Paradigm 2.0 10
I think Rico likes road running about as much as I do. He's a good sport when he has to run on a leash though.
3 PM
Trekking 1:00:00 [3] 2.5 mi (24:00 / mi)
Kinsey
Sunday Dec 25, 2016 #
8 AM
Bike 1:39:06 [3] 22.8 mi (13.8 mph) +679ft
shoes: Clementine
37F and raining was a bit suboptimal, but my winter gear is definitely dialed in. Nice and quiet on the paved trail and not many cars on the road.