Training Log Archive: colesnotes

30 minutes at 8 min / mile
28 minutes at 7:30 min / mile
2 minutes at 6:39/ mile to end off strong
7.75 miles
5 min cool down
0.32 miles

Started at 6:10

3 x 8 reps incline dumbell press with 20 pounds
Back extension 2 x 10 130 pounds, 1 x 10 145 pounds 1 x 10 160 pounds
Leg extension 2 x 10 100 pounds, 1 x 10 115 pounds 1 x 7 at 145 pounds
Seated calf raise 1 x 10 45 pounds, 3 x 10 90 pounds
Kneeling leg curl (really 2x each for right and left legs) - 1 x 10 50 pounds, 1 x 10 60 pounds 1 x 6 at 80 pounds

Quick 2 minute sprint on treadmill to end off

Treadmill warmup for weight workout.

4 x shoulder press 2 x 10 with 20 pounds. 1 x 5 with 25 pounds... couldn't do more. 5 x 20 but bad form so changed to 12s and did 5 more until I couldn't do more.

4 x weight rows. 1 x 10 with 25 pounds. 2 x 10 with 35 pounds and 1 x 45 pounds

3 x 10 squats with only the bar. Girl beside me was doing with 45s on each sides haha.

Busy day so only had time for a 30 minute run so I made the most of it.. 7km in 30 minutes

Weather was cold.. -3 but felt much cooler.
Wore my new new balance jacket.. kept me very warm!