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Training Log Archive: Tyrannosaurus

In the 1 days ending May 13:

activity # timemileskm+m
  Strength1 53:48
  Cycling2 39:24 8.03(12.2/h) 12.93(19.7/h) 138
  Total2 1:33:12 8.03 12.93 138
  [1-5]2 1:26:41

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Mo

Monday May 13 #

8 AM

Cycling 13:04 intensity: (32 @0) + (6:36 @1) + (5:56 @2) 4.01 mi (18.4 mph)
ahr:118 max:138

4 PM

Strength 53:48 intensity: (5:44 @0) + (31:40 @1) + (16:08 @2) + (16 @3)
ahr:114 max:145

Only enough time for a half workout between night shifts while still trying to get some sleep.

Warm up:
20x Jumping jacks
20x Cross Jacks
10x Inchworm to Push up
5x World's greatest stretch (each side)
5x Knee hug to Reverse lunge (each side)
5x Quad stretch with toe touch and calf raise (each side)
5x Lateral lunge to Crossover lunge (each side)
5x Single leg RDL with reach (each side)

90 seconds Band distraction - Hip flexor (each side)

6x 3-5x Barbell - Deadlift (5x 110lbs, 5x 120lbs, 5x 130lbs, 3x 135lbs, 3x 140lbs, 3x 150lbs)

5x
[3-5x Barbell - Standing shoulder press (5x 45lbs, 5x 50lbs, 5x 55lbs, 5x 60lbs, 3x 65lbs)
[6x Kettlebell - Elevated plank with 1 arm row (40lbs - dumbbell)

Cycling 26:20 intensity: (15 @0) + (5:02 @1) + (5:49 @2) + (15:07 @3) + (7 @4) 4.03 mi (9.2 mph) +138m
ahr:134 max:160

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