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Training Log Archive: MrCoose

In the 7 days ending Oct 14, 2016:

activity # timemileskm+m
  Running4 3:01:45 10.3(17:39) 16.58(10:58)
  Lifting3 1:50:00
  Swimming1 35:00
  Calisthenics1 20:00
  Total8 5:46:45 10.3 16.58

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Friday Oct 14, 2016 #

3 PM

Running 1:15:00 [3] 4.6 mi (16:18 / mi)

run/walk

Thursday Oct 13, 2016 #

2 PM

Lifting 35:00 [3]

5 x (50, 40, 30, 20, 10) Scrunches 45 lb
4 x 15 Tricep Pushdown 60 lbs + 10 lbs e/s superset
4 x 12 Tricep Pushdown close grip 60 lbs + 10 lbs e/s
4 x 12 (17 lbs, 17 lbs, 17 lbs, 13 lbs) Cable Flys Parallel

Wednesday Oct 12, 2016 #

2 PM

Running 3:17 [3] 0.5 mi (6:34 / mi)

2 x 0.25 mi hill sprint on acacia
(1:32, 1:45)

Calisthenics 20:00 [3]

Jog, sprints, calf jumps, 12 dips

Tuesday Oct 11, 2016 #

2 PM

Running 13:28 [3] 2.0 mi (6:44 / mi)

Riverside, victoria

Monday Oct 10, 2016 #

3 PM

Lifting 30:00 [3]

4 x 12 Incline Leg lift with hip thrust
5 x 12 Cable Fly 20 lbs + 5 lbs e/s
2 x 12 Bicep Dumbell Hammer Curl (20 lbs, 25 lbs)
7 min Stationary Bike

Sunday Oct 9, 2016 #

4 PM

Lifting 45:00 [3]

3 x (12 Back hyperextension, 12 side crunches) 25 lb
3 x 12 Weighted Ab Crunch Machine 70 lbs + 20 lbs e/s
4 x 12 Seated Row 85 lbs + 15 lbs e/s
3 x 12 Lat Pulldown 85 lbs + 15 lbs e/s
3 x 12 Weighted Dip 210 lbs + 15 lbs e/s
3 x (5 Dips, 12 Hanging Leg Raises, 5 Pullups)
3 x 12 Standing Side Bend 45 lbs

Saturday Oct 8, 2016 #

3 PM

Running 1:30:00 [1] 3.2 mi (28:07 / mi)

Run/walk to skyline down ravine
4 PM

Swimming 35:00 [3]

1 x 200 m freestyle 2 x 150 m freestyle 3 x 100 m freestyle 4 x 50 m freestyle 1 x 50 m breaststroke

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