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Training Log Archive: Nat and the Hat

In the 7 days ending Mar 14, 2020:

activity

time

miles

Personal Training

3:10:00

Running

1:28:53

10.36

(8:35)

16.67

(5:20)

Stretching

40:00

Total

5:18:53

10.36

16.67

2:00

0:00

» now

Saturday Mar 14, 2020 #

11 AM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
15 minutes spinning

w/o:
Superset Day
1. Chin ups and diamond push ups. New PR in chin ups! 8 full lock out! Then tried/attempted some L-sits and tuck chin ups. So hard! X3

2. Single arm body weight ring rows and peck press X3

3. Body weight shoulder pull ups on rings X3

w/d:
15 minutes spinning

Thursday Mar 12, 2020 #

5 PM

Stretching warm up/down 25:00 [2]

Legs were pretty tight/sore from the hills last night... a much needed stretch/injury prevention warm up had to happen.

6 PM

Running warm up/down 14:17 [1] 2.59 km (5:31 / km) +18m 5:20 / km
shoes: New Balance Summit Unknown

Did a little workout with Robbie around our neighborhood. Started with a warm up, ending up in Tunney's pasture where we did our 1k intervals.

7 PM

Running intervals 26:36 [4] 4.51 km (5:54 / km)
shoes: New Balance Summit Unknown

w/o: 4 x 1km repeats @ Z4 w/ 3mins rest. I only did 3 and then jogged the last one as part of my warm down. Haven't done speed work (or running for that matter) in a while. Happy that I was still able to keep some faster paces. :)

1. 4:03
2. 4:05
3. 4:08

4th was an easy jog back to the start of our loop (5:20 pace)

This would be a cool place for a RALF workout. Great area for intervals!

Running warm up/down 2:37 [1] 0.46 km (5:41 / km) +2m 5:34 / km
shoes: New Balance Summit Unknown

w/d: walked for a bit and then jogged back home from Tunney's. No Knee pain again (knock on wood)! Woohoo! So nice that our new place is so close to the SJAM and Tunney's area! :)

Wednesday Mar 11, 2020 #

3 PM

Personal Training 1:00:00 [3]
shoes: New Balance M1400V6

w/u:
15 minutes spinning

w/o: Isometric + Dynamic Coupled Circuit X3

45s hollow body hold (aka banana)
45s flutters
45s wall sit with 35lb plate on lap
45s jump squats
45s t-rex chest press w/ slow negative
45s normal chest press (max it out)
45s bicep hold (hold 2 dumbbells at 90 degrees)
45s double arm bicep curls

5 mins rest after each time through

w/d:
Stretching

6 PM

Running warm up/down (RALF) 8:58 [1] 1.57 km (5:43 / km)
shoes: New Balance Summit Unknown

w/u from Frank Ryan Park to Carling and Edgeworth intersection followd by 15 minutes of stretching.

Stretching warm up/down (RALF) 15:00 [1]

Running (RALF) 31:30 [3] 6.8 km (4:38 / km) +50m 4:28 / km
shoes: New Balance Summit Unknown

w/o: 6 x hill loops. I did 2 on grass, 4 on side walks. Felt really good, no knee/IT band pain at all (fingers crossed it stays that way!). :)

7 PM

Running warm up/down (RALF) 4:55 [1] 0.74 km (6:39 / km)
shoes: New Balance Summit Unknown

w/d: walk/run back to Frank Ryan Park.

Monday Mar 9, 2020 #

3 PM

Personal Training 1:10:00 [3]
shoes: New Balance M1400V6

w/u:
10 minutes spinning

w/o:
1) CIRCUIT x3
-Figure 8's
-step up jabs
-battleropes
-single arm bodyweight ring rows (each side)
-push ups
- decline sit ups

Then:
5 x (figure 8's, mountain climbers, step up jabs) done as 40s each, 35s each, 30s each, 25s each, 15s each

The: 1 more time theough if circuit 1) but with no figure 8's or step up jabs

Finisher: battleropes and v-ups supersetted as 30s each, 20s each, 15s each

w/d:
Stretch and spin

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