Training Log Archive: DpritchardIn the 7 days ending Oct 23, 2016:
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Saturday Oct 22, 2016 #
10 AM
Run (Stroller) 1:03:00 [3] 6.2 mi (10:10 / mi) +200ft 9:52 / mi
weight:177lbs shoes: PI N2a
Stroller run on the breck bike path. Perfect weather.
Friday Oct 21, 2016 #
10 AM
Run (Trail) 1:25:00 [2] 8.0 mi (10:37 / mi) +800ft 9:42 / mi
weight:177lbs shoes: PI M2 trail black A
Easy run up south table with sio before we grabbed kids to head up to breck for the weekend. No focusing on running this weekend. May go for some stroller runs and hikes. Mostly a relax trip to not worry about running. Legs still sore from squats. Need to keep at it. First two weeks are always the worst.
Thursday Oct 20, 2016 #
11 AM
Run (Road) 32:00 [2] 3.5 mi (9:09 / mi) +60ft 9:00 / mi
weight:178lbs shoes: PI N2a
Easy run with JA downtown. Legs are tight from squats. Run helped.
12 PM
Weights (Bench) 12:00 [4]
5*5 bench. 95,135,145,155,165,175,135. First and last were warm up and cool down.
New goal. Get back to finishing with 200 on last set before running takes over next spring.
New goal. Get back to finishing with 200 on last set before running takes over next spring.
Wednesday Oct 19, 2016 #
11 AM
Weights (Strength) 45:00 [4]
weight:177lbs
Squats 5x5: 95,135,155,175,185,135
Pull-ups: 10*5
Back extensions: 68hold for 30-60 seconds
Dumbbell bench: 4*6: 55,60,65,65
Rows:4*6 120,135,150,150
Single leg squats: 4*10
Curls:3*10:35,40,45,45
Tricep press:3:45,50,60
Pull-ups: 10*5
Back extensions: 68hold for 30-60 seconds
Dumbbell bench: 4*6: 55,60,65,65
Rows:4*6 120,135,150,150
Single leg squats: 4*10
Curls:3*10:35,40,45,45
Tricep press:3:45,50,60
Run (Warmup/cooldown) 12:00 [2] 1.0 mi (12:00 / mi) +400ft 8:42 / mi
weight:177lbs shoes: PI N2a
Easy 5 min jog to warm up. 7 minutes @15% hike after lifiting to keep legs moving after squats.
Tuesday Oct 18, 2016 #
4 PM
Run (FJ) 38:00 [3] 4.2 mi (9:03 / mi) +450ft 8:13 / mi
weight:178lbs shoes: PI M2 V3
FJ lap after work. Perfect running weather.