Training Log Archive: GarIn the 7 days ending May 27, 2018:
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Sunday May 27, 2018 #
12 PM
Run 1:00:00 [3] 8.0 mi (7:30 / mi)
slept:6.0 shoes: Asics gel ds trainer 21
Treadmill waiting for kids swimming to start. Legs still tight from strength workout Thursday. Hamstrings and glutes mainly. Loosened up after I got going.
Saturday May 26, 2018 #
Bike 35:00 [3]
Brocken up between commute and spin bike
Stretch and roll
Stretch and roll
12 PM
Run 30:00 [3] 3.7 mi (8:06 / mi)
slept:7.0 weight:163lbs shoes: Mizuno wave sayonara
Treadmill
I was at the pool for kids swim meet. Legs sore from strength.
I was at the pool for kids swim meet. Legs sore from strength.
Friday May 25, 2018 #
8 AM
Bike 25:00 [3]
Commute
11 AM
Stength 50:00 [3]
slept:7.5
P90 ab ripper x
In out shoulder fly
Calf lowers
Heel walk
Toe walk
Clamshells
Hip hikes
In out shoulder fly
Calf lowers
Heel walk
Toe walk
Clamshells
Hip hikes
Thursday May 24, 2018 #
5 PM
Stength 2:00:00 [3]
slept:6.0
Jacques Devores max overloadroutine
Numbers were slightly down for most exercises except single leg press I was able to push out a few extra reps (180lbs x 9). Usually my left leg fails 1 rep earlier, but not tonight.
I was struggling to keep form in walking lunges so I did not increase weight in second and third set. 3 sets of ((25lbs x 8 in 11 sec.)11sec rest)x 16
Legs done. I have to get someone to double check my deadlift form.
Stretch and roll
Numbers were slightly down for most exercises except single leg press I was able to push out a few extra reps (180lbs x 9). Usually my left leg fails 1 rep earlier, but not tonight.
I was struggling to keep form in walking lunges so I did not increase weight in second and third set. 3 sets of ((25lbs x 8 in 11 sec.)11sec rest)x 16
Legs done. I have to get someone to double check my deadlift form.
Stretch and roll
Wednesday May 23, 2018 #
9 PM
Note
slept:7.5 (rest day)
Roll and stretch
Tuesday May 22, 2018 #
9 AM
Swim 46:00 [3] 2.3 km (20:00 / km)
slept:8.0
400wu
200 drills
5 x 200 moderate
300 kick
400 cd
Body a little tired but not bad. I feel a little awkward in the water.
200 drills
5 x 200 moderate
300 kick
400 cd
Body a little tired but not bad. I feel a little awkward in the water.
6 PM
Swim 14:00 [3] 0.7 km (20:00 / km)
Easy
Trying to get a feel for the wate again.
Trying to get a feel for the wate again.
Stength 25:00 [3]
Calf lowers
Toe walk
Heel walk
Roll and stretch.
Toe walk
Heel walk
Roll and stretch.
Monday May 21, 2018 #
9 AM
Run 1:02:04 [3] 10.0 mi (6:12 / mi)
slept:8.5 weight:162lbs shoes: Kinvara 9
10 mile road race
Felt great going into race. Plan was to go out easy and come back fast. I followed the plan.
Miles were fairly even split ( 6:05 to 6:27). Miles 3 to 5 were the slowest according to watch. I was happy to have others push my pace around mile 7. This really helped me stay focused. I ended in an all out sprint the last few hundred metres chasing Doug and running from Ben. Crossed the line with the world spinning.
Happy with my results and hungry for improvement.
Felt great going into race. Plan was to go out easy and come back fast. I followed the plan.
Miles were fairly even split ( 6:05 to 6:27). Miles 3 to 5 were the slowest according to watch. I was happy to have others push my pace around mile 7. This really helped me stay focused. I ended in an all out sprint the last few hundred metres chasing Doug and running from Ben. Crossed the line with the world spinning.
Happy with my results and hungry for improvement.