Training Log Archive: TyrannosaurusIn the 7 days ending Mar 26, 2017:
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Friday Mar 24, 2017 #
6 PM
Strength 40:00 [3]
Total body strength:
- core warmup
- 4x 8 dumbbell rows
- 4x8 split squats
- 4x8 single leg Romanian deadlift
- 4x 40sec side plank
- 3x20 squats
- 3x20 jumping jacks
- 3x20 lunges
- core warmup
- 4x 8 dumbbell rows
- 4x8 split squats
- 4x8 single leg Romanian deadlift
- 4x 40sec side plank
- 3x20 squats
- 3x20 jumping jacks
- 3x20 lunges
Thursday Mar 23, 2017 #
10 PM
Strength 6:00 [3]
Just a bit of pre-run core
Running tempo 31:07 [4] 4.0 mi (7:47 / mi)
shoes: Black Asics Gel-Excite 4
1 mile warmup, 2 mile tempo, 1 mile cool down.
This felt awesome. Started at 8:15 pace and ended at 6:00 pace. I'm super happy with being able to run semi-fast again and feeling strong while doing it. It feels really really good. :D
Also I think I'm starting to like treadmill tempos......
This felt awesome. Started at 8:15 pace and ended at 6:00 pace. I'm super happy with being able to run semi-fast again and feeling strong while doing it. It feels really really good. :D
Also I think I'm starting to like treadmill tempos......
Wednesday Mar 22, 2017 #
6 PM
Running warm up/down 24:29 [3] 2.71 mi (9:02 / mi)
shoes: Black Asics Gel-Excite 4
Over to Henry Street, and then to Magazine park!
Orienteering intervals 21:56 [4] 2.75 mi (7:59 / mi)
shoes: Black Asics Gel-Excite 4
Training designed by Alex: six ~700m courses at Magazine park with 1.5min rest in between. Focused on reading ahead and looking up. It was pretty gosh darn cold. I should have brought gloves. Despite my frozen fingers I had a lot of fun :)
Running warm up/down 4:07 [3] 0.36 mi (11:27 / mi)
shoes: Black Asics Gel-Excite 4
Back to Henry Street for some pizza
10 PM
Strength 50:00 [3]
Upper body day:
- core warmup
- 4x8 dumbbell bench press
- 3x8 bent over barbell rows
- 4x8 standing dumbbell overhead press
- 3x8 push ups
- 3x10 kneeling lat pull down
- 4x 40sec plank
Followed by 3x10 45-degree back hyperextension, 3x10 bicep curls, 3x30 calf raises, 6min core. And stretching.
- core warmup
- 4x8 dumbbell bench press
- 3x8 bent over barbell rows
- 4x8 standing dumbbell overhead press
- 3x8 push ups
- 3x10 kneeling lat pull down
- 4x 40sec plank
Followed by 3x10 45-degree back hyperextension, 3x10 bicep curls, 3x30 calf raises, 6min core. And stretching.
Tuesday Mar 21, 2017 #
6 PM
Running intervals 37:15 [4] 2.5 mi (14:54 / mi)
shoes: Black Asics Gel-Excite 4
This was supposed to be a workout of 800m, 1200m, 1600m, 1200m, 800m. I cut it short after the 1600m because my legs were not feeling good after the race on Sunday and leg day Monday. Splits were slow: 3:14, 4:53, 6:47.
Monday Mar 20, 2017 #
10 PM
Strength 50:00 [3]
Leg day:
- Core warmup
- 3x8 dead bugs
- 3x8 Romanian dead lift
- 3x8 reverse lunges
- 3x12 incline mtn climbers
- 3x8 goblet squat
- 3x8 glute bridge
16min circle core with some gym buddies and then a push-up contest to 20. I lost.
- Core warmup
- 3x8 dead bugs
- 3x8 Romanian dead lift
- 3x8 reverse lunges
- 3x12 incline mtn climbers
- 3x8 goblet squat
- 3x8 glute bridge
16min circle core with some gym buddies and then a push-up contest to 20. I lost.