Training Log Archive: BridgeIn the 7 days ending Feb 25, 2017:
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Saturday Feb 25, 2017 #
running (pool running) 1:16:00 [4]
20 min warmup
6 x 2:30 hard/:30 recovery
5 min recovery
6 x 2:30 hard/:30 recovery
10 x :15 all out/45 recovery
5 min cool down
2:30s at 800 meter repeat effort
6 x 2:30 hard/:30 recovery
5 min recovery
6 x 2:30 hard/:30 recovery
10 x :15 all out/45 recovery
5 min cool down
2:30s at 800 meter repeat effort
cross training 10:00 [4]
Core
Friday Feb 24, 2017 #
running (Pool running) 40:00 [3]
5 min warmup, 5 x 3 min hands in/3 min hands out
Finished with two laps of easy breast/back
Finished with two laps of easy breast/back
cross training warm up/down 20:00 [1] 1.1 mi (18:11 / mi)
shoes: Saucony Freedom ISO
Warm-up: 5 min @ 4 mph, 5 min @ 6 mph
Cool-down: 5 min @ 3.5 mph
plus stretching
Cool-down: 5 min @ 3.5 mph
plus stretching
running 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Saucony Freedom ISO
5 x 5 min run @ 8-8.5 mph/1 min walk @ 4 mph
No pain
No pain
cross training 10:00 [4]
Push-up study
1 x 2 min, 4 x 30 sec, 1:1 rest
1 x 2 min, 4 x 30 sec, 1:1 rest
Thursday Feb 23, 2017 #
cross training 1:30:00 [3]
20 min bike warmup (5 flat, 5 x 1 on/1 off, 4 flat), with map
Biceps and triceps
-Standing DB curl (1 x 15 w/u, 3 x 10-12 @ 20 lbs)
-Hammer curls (3 x 10 @ 20 lbs)
-Concentration curls (2 x 12 @ 20 lbs)
-DB Tricep extension (1 x 15 w/u @ 30 lbs, 3 x 12 @ 35 lbs)
-Tricep kickbacks (3 x 12 @ 20 lbs)
5 rope climbs just for fun
8 x 30 sec push-ups w/ 1:1 rest
Close with balance work
Biceps and triceps
-Standing DB curl (1 x 15 w/u, 3 x 10-12 @ 20 lbs)
-Hammer curls (3 x 10 @ 20 lbs)
-Concentration curls (2 x 12 @ 20 lbs)
-DB Tricep extension (1 x 15 w/u @ 30 lbs, 3 x 12 @ 35 lbs)
-Tricep kickbacks (3 x 12 @ 20 lbs)
5 rope climbs just for fun
8 x 30 sec push-ups w/ 1:1 rest
Close with balance work
Wednesday Feb 22, 2017 #
cross training 10:00 [3]
Push-up study, hurried b/c of meeting
2 x 60 sec, 4 x 30 sec, 1:1 rest
2 x 60 sec, 4 x 30 sec, 1:1 rest
running 30:30 [3] 3.55 mi (8:36 / mi)
shoes: Saucony Freedom ISO
Ew treadmills. At least I was able to run more this time.
5 x 4 min run @8/8.5/8.5/9/9 mph/2 min walk @ 4 mph
No pain!
5 x 4 min run @8/8.5/8.5/9/9 mph/2 min walk @ 4 mph
No pain!
cross training 20:00 [4]
Core
Tuesday Feb 21, 2017 #
cross training 1:00:00 [4]
They're painting the weight room so I couldn't get in... :(
15 min bike warmup
Chest/Back Circuit on machines (3x w/ 5 min arm spinning thing between)
-50 push-ups
-Lat pulldowns (12 @ 70-90 lbs)
-Chest press (12 @ 70-90 lbs)
-Delt rows (12 @ 70-90 lbs)
-Chest flye (12 @ 90 lbs)
A bit of core
-15 kettlebell swings w/ 45 lb kettlebell
-15 russian twists w/ 25 lb med ball
-15 med ball presses
-15 bicycles
-10 kettlebell swings
15 min bike warmup
Chest/Back Circuit on machines (3x w/ 5 min arm spinning thing between)
-50 push-ups
-Lat pulldowns (12 @ 70-90 lbs)
-Chest press (12 @ 70-90 lbs)
-Delt rows (12 @ 70-90 lbs)
-Chest flye (12 @ 90 lbs)
A bit of core
-15 kettlebell swings w/ 45 lb kettlebell
-15 russian twists w/ 25 lb med ball
-15 med ball presses
-15 bicycles
-10 kettlebell swings
Monday Feb 20, 2017 #
running 30:30 [2] 3.0 mi (10:10 / mi)
shoes: Saucony Freedom ISO
3 minutes running/3 mins walk in new shoes.
cross training 7:00 [5]
Plank
Sunday Feb 19, 2017 #
walking 5:00:00 [2]
Hit up Williamsberg for brunch at a hipster place, then explored Central Park, went to the MET, and then searched for a grocery store to find ingredients for pad thai. Again, lots and lots of walking!