Training Log Archive: britty327In the 7 days ending Feb 5, 2017:
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Sunday Feb 5, 2017 #
12 PM
Trekking 1:48:51 [3] 5.14 mi (21:11 / mi)
shoes: Altra LP Blue #2
Ernie even got out of the pack for a little while to join the pack.
4 PM
Run 55:56 [3] 6.36 mi (8:48 / mi)
shoes: Altra Paradigm 2.0 10
Placeholder. Mix of surfaces. Knee was quiet the first 5mi.
Saturday Feb 4, 2017 #
Event: QOC: The Bumble
10 AM
Trekking 1:00:15 [2] 2.44 mi (24:41 / mi)
shoes: Altra LP 3.0 Black
Dogs and friends at LH.
3 PM
Bike 41:00 [2] 5.3 mi (7.8 mph)
shoes: Clementine
Chill dog and gal ride with a big pack of creatures. Rico's first true bike run, and he can easily keep up with the big dogs at a casual pace. The dump is still smoldering from the big commercial fire there yesterday.
5 PM
Bike 1:00:33 [4] 14.76 mi (14.6 mph)
Bluetooth HRM on order
Friday Feb 3, 2017 #
4 PM
Strength 1:00:00 [3]
ahr:63 max:160 shoes: Altra Torin Forest
WU- 4 Rounds: 10 strict pullups, 10 pulldowns, :10 goblet squat static hold, :10 quick feet low box
1a) Deadlift 5x10 135-155-155-155-155
1b) One Arm DB Row 5x15@45
Each round starts every 2:00
2) Ab Rollouts 3x10
3) Back Squat 6x3@160
WU- 50x8, 100x5, 140x3
1a) Deadlift 5x10 135-155-155-155-155
1b) One Arm DB Row 5x15@45
Each round starts every 2:00
2) Ab Rollouts 3x10
3) Back Squat 6x3@160
WU- 50x8, 100x5, 140x3
Thursday Feb 2, 2017 #
1 PM
Bike 2:53:00 [3] 30.3 mi (10.5 mph)
shoes: Era
Placeholder. Made up a great new loop from the house. Took the home trail, then to Laurel Hill, then on to Meadowoods. Good speedy hilly road sections in btwn. Best part, on the way home, found the extension of our home trail along the Occoquan. I think I can get an 8+ mile route with ~90% trail from the house now.
Wednesday Feb 1, 2017 #
1 PM
Run 1:02:21 [3] 5.56 mi (11:13 / mi) +526ft 10:17 / mi
shoes: Altra LP 3.0 Red
From Rt28 trailhead on Bull Run. At the beginning of this, Maya and Rico found some chickens in the woods that had wandered over from a nearby house. Chase ensues and Maya catches one. Pretty sure she did some damage. Needless to say, we won't be starting from this parking lot again any time soon.
7 PM
Bike (TrainerRoad) 1:00:00 [4] 15.49 mi (15.5 mph)
ahr:134 max:175
Wahoo! Lots of firsts tonight. First ride on the Kickr and using TrainerRoad. Also first with a power meter and measuring FTP. Did the 2x8' assessment. FTP of 222 and 217 for an estimated FTP of 197. Good for a starting point.
Tuesday Jan 31, 2017 #
Strength 1:05:00 [3]
ahr:13 max:130 shoes: Altra Torin Forest
WU- Strict Bar Press 3x10, Banded Straight Arm Twists 3x10ea, Spiderman Crawls w/Elbow Drop 3x10
1) Close Grip Bench 3RM Then max reps at 80%
45x10, 75x8, 85x5, 95, 105, 115, 125, 130(PR)
105x12
2a) Slide Board Pushups 5x10
2b) DB Pullover 5x10@45
3)Lactic Acid Threshold Test
5x:30 Row Sprint for Calories w/2:00 Rest
Hit 11 for ea. Happy with the consistency.
1) Close Grip Bench 3RM Then max reps at 80%
45x10, 75x8, 85x5, 95, 105, 115, 125, 130(PR)
105x12
2a) Slide Board Pushups 5x10
2b) DB Pullover 5x10@45
3)Lactic Acid Threshold Test
5x:30 Row Sprint for Calories w/2:00 Rest
Hit 11 for ea. Happy with the consistency.
Monday Jan 30, 2017 #
10 AM
Bike (Trainer) 1:00:08 [4]
5x2',1' recovery
10x1', 1' recovery
10x1', 1' recovery
4 PM
Strength 1:05:00 [3]
shoes: Altra Torin Forest
WU- High Knee A/B/C Steps, Pillar->Plank Press Up
1a) Hang Power Snatch 5x1@95
WU 45x8, 65x5, 75x3, 85
1b) Lateral Plyo Skiers 5x10
2) Back Squat 3RM
95x8, 135x5, 165, 185, 195
Then max reps at 80%. 10@155
PR is 200. Didn't attempt higher. Good starting point.
Iso-Stability 5 Rounds
10 Captain Morgans
20 KB Supported Dead Bugs Feet (25) TOUGH
10 Captain Morgans
10 Explosive Med Ball Situps
1a) Hang Power Snatch 5x1@95
WU 45x8, 65x5, 75x3, 85
1b) Lateral Plyo Skiers 5x10
2) Back Squat 3RM
95x8, 135x5, 165, 185, 195
Then max reps at 80%. 10@155
PR is 200. Didn't attempt higher. Good starting point.
Iso-Stability 5 Rounds
10 Captain Morgans
20 KB Supported Dead Bugs Feet (25) TOUGH
10 Captain Morgans
10 Explosive Med Ball Situps