Training Log Archive: DorisIn the 7 days ending Feb 18, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Feb 18, 2017 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
@ Christine's loop
3 miles easy
3 miles easy
Friday Feb 17, 2017 #
Strength 1:00:00 [3]
(injured)
@ Rockville swim
Plank 4 x 30sec x 40 lbs
Push ups (corrected form, knee) 12
Dead 100x12 11
Bench 60x11 55x 11
Mil 35x12 13
Quad 130x12 125x11
Pull 30x12 35x13
Dip 60x10 10
Swing 2x15x40
jump rope
Shoulder better than wed. Can still feel it though.
Plank 4 x 30sec x 40 lbs
Push ups (corrected form, knee) 12
Dead 100x12 11
Bench 60x11 55x 11
Mil 35x12 13
Quad 130x12 125x11
Pull 30x12 35x13
Dip 60x10 10
Swing 2x15x40
jump rope
Shoulder better than wed. Can still feel it though.
Thursday Feb 16, 2017 #
Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ King farm loop
5 miles easy
5 miles easy
Wednesday Feb 15, 2017 #
Strength 1:00:00 [3]
(injured)
@ Rockville swim
I discovered this week that I could do a single unassisted dip. Exciting. We have dip bars in the house, so I'd do a dip every six hours or so. Then on Wed morning, I tweaked my right shoulder. Oh well. There goes my dip ability. Backed off on all the lifts that involved my shoulder. Which is all of them.
Plank 4 x 30sec x 40 lbs
Push ups (corrected form, knee) 10
Dead 100x12 10
Bench 60x10 55x 10
Mil 35x12 12
Quad 130x10 125x10
Pull 30x12 35x12
Dip 70x10 10
Swing 2x15x40
I discovered this week that I could do a single unassisted dip. Exciting. We have dip bars in the house, so I'd do a dip every six hours or so. Then on Wed morning, I tweaked my right shoulder. Oh well. There goes my dip ability. Backed off on all the lifts that involved my shoulder. Which is all of them.
Plank 4 x 30sec x 40 lbs
Push ups (corrected form, knee) 10
Dead 100x12 10
Bench 60x10 55x 10
Mil 35x12 12
Quad 130x10 125x10
Pull 30x12 35x12
Dip 70x10 10
Swing 2x15x40
Tuesday Feb 14, 2017 #
Running intervals 1:15:00 [3] 4.0 mi (18:45 / mi)
shoes: Asics Gel Hyperspeed 6
@ MC track
workout - 6x400 @ 90 sec
I get this workout a lot and for three years now, I think I haven't gotten any 400s less than 93 sec.
88
91
95
97
98
97
Super pleased. After the first one, I thought I for sure have an 86 in me somewhere because I started out quick, but faded strongly in the last 50-75m. oh, if I could hold on...! I just need some spikes and a high schooler to pace me.
workout - 6x400 @ 90 sec
I get this workout a lot and for three years now, I think I haven't gotten any 400s less than 93 sec.
88
91
95
97
98
97
Super pleased. After the first one, I thought I for sure have an 86 in me somewhere because I started out quick, but faded strongly in the last 50-75m. oh, if I could hold on...! I just need some spikes and a high schooler to pace me.
Monday Feb 13, 2017 #
Note
(rest day)
Sunday Feb 12, 2017 #
Event: QOC Pohick Bay
Running long 1:03:52 [3] 7.0 mi (9:07 / mi)
shoes: Asics Gel Cumulus 17
@ C&O
workout: 7 miles, every other mile at 8:45
10:05 / 8:38 / 9:15 / 8:24 / 9:12 / 8:08 / 8:58
workout: 7 miles, every other mile at 8:45
10:05 / 8:38 / 9:15 / 8:24 / 9:12 / 8:08 / 8:58
Orienteering 1:21:59 [3]
shoes: Brooks Ghost 8
My goal - to finish the course! I DNFed the last two times, I was determined not to this time. I gave away my map, so now I can't remember what I did, which was to get lost only twice. Relied less on the compass and more on the map.
Took a map walk with Jon afterwards on Brown and learned a lot. I'm ignoring tons of information on the map now. Hopefully will incorporated that into the next few tries.
Took a map walk with Jon afterwards on Brown and learned a lot. I'm ignoring tons of information on the map now. Hopefully will incorporated that into the next few tries.