Training Log Archive: choffmanIn the 1 days ending Apr 17, 2013:
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Wednesday Apr 17, 2013 #
5 AM
running (zone 1-2) 1:20:00 [1] * 9.65 mi (8:17 / mi)
slept:7.0 shoes: Montrail fluidflex 9.5
Rx: 2 hours easy pace
Actual: ran 2 hours "Easy" according strictly to how i felt.
Ran at perceived easy pace. Checked Garmin after the 2 hour session and HR was between 100-115.
Actual: ran 2 hours "Easy" according strictly to how i felt.
Ran at perceived easy pace. Checked Garmin after the 2 hour session and HR was between 100-115.
2 PM
Strength 45:00 [5]
Rx:
Lifting -
warm up with squats and deadlifts - get up to your max
Progression from no weight up to near your max
12 minute AMRAP (as many round as possible)
6 Deadlift (75% of max)
12 Squats (no weight)
18 Box jump (20")
cool down/stretch out
Actual:
As rx'd; deadlift 95
4.8 rounds
Lifting -
warm up with squats and deadlifts - get up to your max
Progression from no weight up to near your max
12 minute AMRAP (as many round as possible)
6 Deadlift (75% of max)
12 Squats (no weight)
18 Box jump (20")
cool down/stretch out
Actual:
As rx'd; deadlift 95
4.8 rounds