Training Log Archive: stinkyschmelzIn the 7 days ending Sep 18, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Sep 18, 2016 #
9 AM
Rollerski- Classic long (Double Pole ) 3:07:40 [1] 33.52 mi (5:36 / mi) +826m 5:12 / mi
ahr:126 max:146 slept:6.5
Chill solo DP OD, felt fresh from the get go
Saturday Sep 17, 2016 #
11 AM
Running race 30:20 [4] 8.0 km (3:48 / km)
8k race
Running warm up/down 1:00:00 [1]
wu/cd. Did 2min L2, 3min L3, 2min L3+ for warmup
Friday Sep 16, 2016 #
3 PM
Road Biking 1:30:00 [1]
nice rolling ride, a bit windy
Thursday Sep 15, 2016 #
9 AM
Strength 1:00:00 [1]
slept:9.5 weight:164.5lbs
Squat- M/O W2
Bench- 5x3 160 + 3x3 165 + 2x2 165
DL- 3x4 275
Bench- 5x3 160 + 3x3 165 + 2x2 165
DL- 3x4 275
4 PM
Rollerski- Skate warm up/down 1:30:00 [1]
wu/cd/time between
Rollerski- Skate intervals 30:00 [3]
3x10 L3 @ Dev
Wednesday Sep 14, 2016 #
6 AM
Rollerski- Classic 1:30:00 [1] 13.0 mi (6:55 / mi)
easy recovery classic
5 PM
Running 1:00:00 [1]
Easy run in Sunny, absolute slog
Tuesday Sep 13, 2016 #
9 AM
Rollerski- Classic 2:15:00 [1] 23.0 mi (5:52 / mi) +468m 5:31 / mi
slept:8.5
easy DP on 127.
5 PM
Running intervals 30:00 [4]
3x10 hard at parade grounds. Felt alright, first real running workout in forever.
Running warm up/down 45:00 [1]
wu/cd/time between + some easy core stuff after
Monday Sep 12, 2016 #
5 PM
Strength 1:00:00 [1]
Squat- 4x4 245 + 2x2 280 + 1x12 245
Bench- 3x5 160 + 165 x3 x2
DL- 3x4 275 w/ some deficit deadlifts as warm ups
Bench- 3x5 160 + 165 x3 x2
DL- 3x4 275 w/ some deficit deadlifts as warm ups