Training Log Archive: GarIn the 7 days ending Jan 13, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 13, 2019 #
8 AM
Bike 1:53:00 [3]
slept:7.5
Jon's Spin Class
Main set
1 min all out sprint
Over unders (lt) with all out sprints added more in later sprints : 3 min, 6 min, 9 min, 6 min, 3 min
1 min all out sprint
Barn Burner
3 sets variations of: isometric squats, surge, stop 5 sec, all out sprint
Proud of this workout. Pushed with everything I had. I embraced the pain in the over unders and worked hard to push at lt after a sprint.
Involuntary muscle shakes started on isometric squats and I fought through them the rest of the barn burner. On a side note I have lots of room to grow with sprint power.
Main set
1 min all out sprint
Over unders (lt) with all out sprints added more in later sprints : 3 min, 6 min, 9 min, 6 min, 3 min
1 min all out sprint
Barn Burner
3 sets variations of: isometric squats, surge, stop 5 sec, all out sprint
Proud of this workout. Pushed with everything I had. I embraced the pain in the over unders and worked hard to push at lt after a sprint.
Involuntary muscle shakes started on isometric squats and I fought through them the rest of the barn burner. On a side note I have lots of room to grow with sprint power.
Saturday Jan 12, 2019 #
3 PM
Run 40:00 [3] 4.9 mi (8:10 / mi)
slept:8.0 shoes: Pegasus 35
35 easy
5 x 15 sec strides
Ran the u at the complex while the kids swam with an Olympian. So hot on the track! Took it nice and easy. Tired today.
Felt great in the strides. I think it was because I was able to get a solid footing on the track.
5 x 15 sec strides
Ran the u at the complex while the kids swam with an Olympian. So hot on the track! Took it nice and easy. Tired today.
Felt great in the strides. I think it was because I was able to get a solid footing on the track.
Stength 10:00 [3]
Handstands
Friday Jan 11, 2019 #
10 AM
Run 1:45:00 [3] 11.5 mi (9:08 / mi)
slept:7.5 shoes: Pegasus 35
Long run over to Boulevard
Poor footing with the fresh snow. Legs not too bad. Picked up the effort the last 15 minutes.
Poor footing with the fresh snow. Legs not too bad. Picked up the effort the last 15 minutes.
5 PM
Swim 40:00 [3] 2.2 km (18:11 / km)
400 wu
200 x 7
400 cd
Feeling tired near the end.
200 x 7
400 cd
Feeling tired near the end.
6 PM
Bike 30:00 [3]
Easy spin
Stength 25:00 [3]
Handstands
Calf lowers
Heal walk, toe walk with 10 lb db
2 min plank into 30 sec extended side plank on each side
Roll and stretch after. Calfs tight tonight
Calf lowers
Heal walk, toe walk with 10 lb db
2 min plank into 30 sec extended side plank on each side
Roll and stretch after. Calfs tight tonight
Thursday Jan 10, 2019 #
12 PM
Stength 1:15:00 [3]
slept:7.0
Activation
Single leg deadlifts
Goblet squat
Deadlifts (3 sets at 10/135)
Low shoulder Squats (2 sets at 10/185)
Bulgarian split squats (3 sets 10/45)
Hand stands/walking on hands
Legs felt strong today. Handstands = fun.
Single leg deadlifts
Goblet squat
Deadlifts (3 sets at 10/135)
Low shoulder Squats (2 sets at 10/185)
Bulgarian split squats (3 sets 10/45)
Hand stands/walking on hands
Legs felt strong today. Handstands = fun.
9 PM
Bike 1:15:00 [3]
40 min low cadence gnc video
6 x 1 min spin ups, 1 min off
Brocken up in a few sessions
6 x 1 min spin ups, 1 min off
Brocken up in a few sessions
Wednesday Jan 9, 2019 #
10 AM
Run 53:00 [3] 6.8 mi (7:48 / mi)
slept:6.5 shoes: Pegasus 35
20 min wu
15 tempo
15 min cd
Everyone bailed on me so I was on my own. Ran the hospital loop. Felt really good to push. Sidewalks were pretty loose. Today I focused on using my arms when my mind wondered or I felt like easing off.
15 tempo
15 min cd
Everyone bailed on me so I was on my own. Ran the hospital loop. Felt really good to push. Sidewalks were pretty loose. Today I focused on using my arms when my mind wondered or I felt like easing off.
8 PM
Stength 25:00 [3]
Clamshells
Hip hikes
Marching bridge
Bird dog
Supermans
Plank
Extended side plank
Quick stretch after. Not feeling too bad after today's workout.
Hip hikes
Marching bridge
Bird dog
Supermans
Plank
Extended side plank
Quick stretch after. Not feeling too bad after today's workout.
Tuesday Jan 8, 2019 #
12 PM
Stength 10:00 [3]
slept:8.0
Snuck in a Best stride lunge routine to loosen up.
9 PM
Bike 35:00 [3]
Easy spin
Monday Jan 7, 2019 #
10 AM
Unspecified 40:00 [3]
Pulled the kids to the store in the sled breaking trail. Workout and fun for the kids.
6 PM
Run 30:00 [3] 4.0 mi (7:30 / mi)
slept:7.5 shoes: Mizuno wave sayonara
Ran the U at the complex. Nice to run in shorts.
Stength 25:00 [3]
Hand stands
Calf lowers
Toe/heel walk
The kids tired me out today. Spent most of the day shovelling hills for the kids. Spent. Stayed away from any weights as the back was feeling tired tonight.
Calf lowers
Toe/heel walk
The kids tired me out today. Spent most of the day shovelling hills for the kids. Spent. Stayed away from any weights as the back was feeling tired tonight.