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Training Log Archive: Danny Riley

In the 7 days ending Jan 23, 2021:

activity	#	time	miles		km		+m	load
Treadmill	5	3:26:11	23.39	(8:49)	37.64	(5:29)	1483	94.8
Physical Therapy	3	2:05:00						9.4
Upper Body	5	1:50:00						59.5
Total	8	7:21:11	23.39		37.64		1483	163.7

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Thursday Jan 21, 2021 #

Note

Got a 12 hour drive starting on Saturday, and I'm looking for podcasts, songs, audiobooks, or whatever else. Anyone got suggestions on what's something good to listen to?

C • Before I suggest anything... 12

4 PM

Treadmill 22:30 [3] 3.0 mi (7:30 / mi) +97m 6:49 / mi
ahr:144 max:170 shoes: Under Armour HOVR Sonic 3

2% incline.

Upper Body 20:00 [3]

4x16 dips w/ 30s rest, 1:00 rest
4x22 each leg cross-body mountain climbers w/ 30s rest, 1:00 rest
3x11 tricep pushups w/ 30s rest, 1:00 rest
3x11 decline pushups w/ 30s rest, 1:00 rest
4x27 plank jacks w/ 30s rest

Upper Body (Abs) 10:00 [4]

11 PM

Physical Therapy 45:00 [1]

3 sets of:
15 per leg supine active straight leg raise,
15 per leg sidelying hip abduction,
15 per leg clamshell,
15 per leg quadruped fire hydrant.

Then rolling and stretching.

Wednesday Jan 20, 2021 #

4 PM

Treadmill warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
ahr:130 max:139 shoes: Under Armour HOVR Sonic 3

Treadmill 46:53 3.87 mi (12:07 / mi) +622m 8:05 / mi
ahr:137 max:160 shoes: Under Armour HOVR Sonic 3

Almost certainly one of my top 10 hardest workouts, ever.
2 sets of 5 minutes at 7:30/mile pace and 10% incline with 3 minutes static rest, then 4 sets of 5 minutes at 7:54/mile pace and 10% incline with 3 minutes static rest. Was sweating like an absolute madman by the end.

Treadmill warm up/down 5:00 [2] 0.42 mi (11:54 / mi)
ahr:157 max:164 shoes: Under Armour HOVR Sonic 3

Upper Body (Abs) 10:00 [3]

Tuesday Jan 19, 2021 #

6 PM

Treadmill 27:54 [2] 3.5 mi (7:58 / mi) +113m 7:15 / mi
ahr:162 max:193 shoes: Under Armour HOVR Sonic 3

Upper Body 20:00 [3]

3x10 decline push-ups w/ 30s rest, then 15 decline push-ups, 1:00 rest
4x10 push-ups w/ 30s rest, 1:00 rest
3x6 diamond push-ups w/ 30s rest, 1:00 rest
4x15 dips w/ 30s rest, 1:00 rest
4x5 burpees w/ 30s rest.

Will up reps next week, was too easy this time.

Upper Body (Abs) 10:00 [4]

11 PM

Physical Therapy 45:00 [1]

3 sets of:
15 per leg supine active straight leg raise,
15 per leg sidelying hip abduction,
15 per leg clamshell,
15 per leg quadruped fire hydrant.

Then rolling and stretching. Not gonna lie, started sweating while rolling, it got intense.

Monday Jan 18, 2021 #

Note

I got one of those foot roller ball things for Christmas and I'm absolutely loving it. It sounds weird but they're super cheap and feel great after a run, definitely recommend it.

5 PM

Treadmill warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
ahr:139 max:148 shoes: Under Armour HOVR Sonic 3

Treadmill 1:08:35 8.6 mi (7:59 / mi) +554m 6:39 / mi
ahr:169 max:193 shoes: Under Armour HOVR Sonic 3

4% gradient. Put it in a calculator to give an equivalent effort to 7:00/mile at 2% climb but it felt a bit easier until the very end. I did sweat a lot more though.

Upper Body (Abs) 10:00 [3]

Sunday Jan 17, 2021 #

5 PM

Treadmill 25:19 [2] 3.0 mi (8:26 / mi) +97m 7:40 / mi
ahr:153 max:169 shoes: Under Armour HOVR Sonic 3

2% incline.

Upper Body 20:00 [4]

4x15 dips w/ 30s rest, 1:00 rest
4x20 each leg cross-body mountain climbers w/ 30s rest, 1:00 rest
3x10 tricep pushups w/ 30s rest, 1:00 rest
3x10 decline pushups w/ 30s rest, 1:00 rest
4x25 plank jacks w/ 30s rest

Slightly more than last time, which is good.

Upper Body (Abs) 10:00 [3]

11 PM

Physical Therapy 35:00 [1]

Rolling, then 3 sets of:
15 per leg supine active straight leg raise,
15 per leg sidelying hip abduction,
15 per leg clamshell,
15 per leg quadruped fire hydrant.

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