Training Log Archive: SamBoardmanIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
4 PM
Classic skiing 1:25:00 [1]
Rollerski in the afternoon with Allison instead of Max bounding in the morning. Saw about 20 dogs during the ski!
Saturday Sep 17, 2016 #
10 AM
Classic skiing 2:30:00 [1]
ahr:122 max:168
Long rollerski on Homestead because along the lake was closed for the Inline Marathon. Felt pretty strong, considering I had done strength yesterday. Most of the workout was double pole.
4 PM
Running 30:00 [2]
BE2 run instead of rollerskiing w/ no poles
Friday Sep 16, 2016 #
4 PM
Running 45:00 [1]
Warming up for lifting (30 min) and a run/walk cooldown afterwords.
Strength 35:00 [3]
Short strength session to get those gains in.
Push sled (did 6 reps with 45's on each side and built up to 5 on each side)
Lat pulldown 3x10-8-8
3x20 obliques with 45lb
3x8 high box hops
3x20 weighted crunches
Tricep pulldowns going down from 120lb. 10 reps for each 10 lbs going down
3x10 pullups
Push sled (did 6 reps with 45's on each side and built up to 5 on each side)
Lat pulldown 3x10-8-8
3x20 obliques with 45lb
3x8 high box hops
3x20 weighted crunches
Tricep pulldowns going down from 120lb. 10 reps for each 10 lbs going down
3x10 pullups
Thursday Sep 15, 2016 #
4 PM
Skate skiing 6:00 [5]
DId 12 intervals where the first 15 seconds were building up to max speed and the last 15 seconds were all out. Felt strong for most of them.
Skate skiing 1:35:00 [2]
First skate rollerski since Europe! Crazy! Felt really odd at first, due to all of the running I had been doing. Once I got used to them again, felt fine skiing around. V1 felt a little odd.
Wednesday Sep 14, 2016 #
4 PM
Running 2:00:00 [1]
Long run today for Cross practice. Ran by myself for the first hour and stubbed my toe pretty bad. Ran with Hailey for about 40 minutes before finishing up 2 hours by myself. Felt pretty relaxed.
6 PM
Strength 15:00 [3]
Short strength session after running workout.
3x10 light weight lat pull downs
3x20 obliques
3x5 pullups
Tricep pushes 120lb-20lb 10 reps on each weight going down by 10lb
3x10 light weight lat pull downs
3x20 obliques
3x5 pullups
Tricep pushes 120lb-20lb 10 reps on each weight going down by 10lb
Tuesday Sep 13, 2016 #
Running 19:00 [1]
ahr:133
Warmup Run.
4 PM
Running 30:00 [4]
ahr:175 max:188
ANT workout at Kingston with the runners. Ended up doing a 30 minute Tempo run. Pushed over the top of the last hill for the last minute of the run. Felt sore.
5 PM
Running 18:00 [1]
ahr:144
Cooldown run
Monday Sep 12, 2016 #
4 PM
Running 1:05:00 [1]
ahr:137 max:155
Chill run after team pictures today for CC. Ran with Ryan, Checkers, Andrew, and Teddy. Felt really good for the first 45 minutes. Body feels like it got used to running again.
5 PM
Strength 35:00 [3]
Strength after a run.
4x10 bench
3x20 weighted crunches
3x20 Oblique w/45lb
3x20-10-10 pullups
3x20 lift lifts
3x20-15-20 Rollerboard
Arms felt a little sore form double pole workout yesterday.
4x10 bench
3x20 weighted crunches
3x20 Oblique w/45lb
3x20-10-10 pullups
3x20 lift lifts
3x20-15-20 Rollerboard
Arms felt a little sore form double pole workout yesterday.