Training Log Archive: kensr

Around the trails in the rain.

Warmup, balance on bosu; one leg storks and knee dips
Ski Erg 1000m/ 4:08, 500m easy
Pull ups 8, 9
V-ups, dead bugs x 10, push ups 20
Machines 12 reps:
Thigh abductor @ 12, adductor @ max wgt
Leg press both legs @ 180#, each leg individually @ 90#
Lats and delts 110#, 80#
20 inclined situps
Hamstring and calf extensions
Jump rope 75
Arm burn 1 min

Warm up run, then stretching and 2 sets circuit exercises.

Squats
Situp/hip raises
Mountain climbers
Lunge and twist
Dead bugs
One arm plank
I-T-F-E shoulder stabilizers
Rowers
Side plank
Push ups (30)
Arm burn 4 min

Pull ups 6, 6

To the track, dabbled with a few 400's. Worthwhile, but didn't feel real good. Certain body parts stiff from yesterday's workout and Sunday's time trial.
1.54, 1.47, 1.44

Stretching and balance on bosu. Strength exercise for what I've missed with the circuit workouts:

Pull ups - 10
Abduct/Adduct chest, thighs
Ski Erg 500m