Training Log Archive: Jan Erik NaessIn the 7 days ending Mar 23, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||
Wednesday Mar 23, 2016 #
3 PM
Run warm up/down 20:00 [3] 3.0 mi (6:40 / mi)
4 PM
Run 25:00 [5] 1.0 mi (25:00 / mi)
4x400m w/ 5min rest
59
60
59
62
59
60
59
62
Run warm up/down 15:00 [2]
Dynamic Stretching and Strides
5 PM
Biking warm up/down 20:00 [1]
My legs were spasming so I biked for my cool down instead of a run
Lower Body Workout 25:00 [3]
Lighter than normal lower body
Bands
Bands
Tuesday Mar 22, 2016 #
Note
slept:8.0
7 AM
Rolling 25:00 [1]
3 PM
General Strength 5:00 [1]
Lunges
4 PM
Run 45:00 [3] 6.0 mi (7:30 / mi)
Run 25:00 [2]
4x50m strides
8x50m mini hurdles
hurdle mobility
8x50m mini hurdles
hurdle mobility
5 PM
Yoga 1:00:00 [2]
Monday Mar 21, 2016 #
Note
slept:8.0
Note
Over this weekend I did warm up and cool down for all of my races and skating sessions, each around 20-30min. I also just went out during my free time and played frisbee to relax
3 PM
Run warm up/down 20:00 [3] 3.0 mi (6:40 / mi)
General Strength warm up/down 10:00 [2]
Strides, Dynamic Stretching
4 PM
Run 30:00 [5] 4.0 mi (7:30 / mi)
2x10min up 150m hill slow down
Run warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
General Strength 5:00 [1]
Hurdle Mobility
5 PM
Lower Body Workout 35:00 [4]
2x15 squats w/ bar
2x15 squats w/ 45 lbs
2x15(both legs) step ups w/ 2x12lbs
2x15(both legs) one legged squats
2x15(both legs) toe touch w/ 15lbs
2x40 ball curls
Bands
2x15 squats w/ 45 lbs
2x15(both legs) step ups w/ 2x12lbs
2x15(both legs) one legged squats
2x15(both legs) toe touch w/ 15lbs
2x40 ball curls
Bands
Sunday Mar 20, 2016 #
Run 2:00:00 [2]
Around total work
Saturday Mar 19, 2016 #
Run 2:00:00 [2]
Friday Mar 18, 2016 #
Run 2:00:00 [2]
Thursday Mar 17, 2016 #
Note
slept:7.25
Run 1:30:00 [2]