Training Log Archive: ALappeIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
Bike 2:15:21 [3] 38.7 mi (3:30 / mi) +932ft 3:25 / mi
St. Charles flats road ride.
Thursday Dec 22, 2016 #
Bike 1:00:43 [3] 14.5 mi (4:11 / mi) +151ft 4:09 / mi
shoes: Trek Crockett
Cadence intervals.
Strength 1:00:00 [3]
Back squats 10-9-8-7-6-5-4-3-2-1 started at 95 and increases by 10 each round until round of 2 and 1, when I just went up by 5. Ended at 175, felt good.
Turkish get-ups 16 with a 26 lb kb
Rows 3x12 50 lbs
Handstand push ups with toes on a box 3x5
3rounds
10 box jumps
15 kettle bell swings 35lb
20 push ups
Turkish get-ups 16 with a 26 lb kb
Rows 3x12 50 lbs
Handstand push ups with toes on a box 3x5
3rounds
10 box jumps
15 kettle bell swings 35lb
20 push ups
Wednesday Dec 21, 2016 #
Strength 50:00 [3]
Warm up: 10 min on rower
Deadlift: 5x5@165
Reverse front rack lunges 4x12@65
Bench press 5x5 75, 85, 95, 100, 105
Push press 4x5@95
Deadlift: 5x5@165
Reverse front rack lunges 4x12@65
Bench press 5x5 75, 85, 95, 100, 105
Push press 4x5@95
Bike 1:27:06 [3] 23.0 mi (3:47 / mi) +604ft 3:42 / mi
Chesterfield road ride with Dave.
Tuesday Dec 20, 2016 #
Bike 1:05:59 [3] 16.0 mi (4:07 / mi)
Power intervals.
Monday Dec 19, 2016 #
Bike 30:00 [3] 7.0 mi (4:17 / mi)
Ride on rollers. Starting to feel more comfortable.
Strength 45:00 [3]
7x3+2 power cleans + front squats started at 65, built to 110
3x20 barbell step ups - empty bar
5x5 assisted pull-ups and dips
5x8 bent over rows
3x20 barbell step ups - empty bar
5x5 assisted pull-ups and dips
5x8 bent over rows
Mobility 15:00 [3]
Stretching
Sunday Dec 18, 2016 #
Bike 2:25:52 [3] 22.4 mi (6:31 / mi) +1306ft 6:10 / mi
shoes: Superfly 9.6
LV MTB ride.