Training Log Archive: RASPUTINIn the 1 days ending Jan 27, 2018:
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Saturday Jan 27, 2018 #
Hike (Treadmill 15%) 30:00 [3] 2.03 mi (14:47 / mi) +1607ft 8:27 / mi
shoes: GHOST 10 wide Gray
Home Treadmill 6pm
after packing cleaning all day
1000m/hr elev gain
all 15%
4.0mph for ~ 800m, hr low 140s
then 4.1 until
27 mins 4.2mph hr went over 150 at end
the movement feels new! hiking steady 15%.
hammies prob tired and tight from deadlifts this AM,
first pulls since mid 2017
15% max meters
5k
1k 18:52
1061. 20:00
1500’ 28:06
1607. 30:00
set pace at Glenn Rogers and hung on
kept HR under 150 unril last 7’.
Prob LT pace 4.1 or 4.2mph at 15% if HR were to float up.
after packing cleaning all day
1000m/hr elev gain
all 15%
4.0mph for ~ 800m, hr low 140s
then 4.1 until
27 mins 4.2mph hr went over 150 at end
the movement feels new! hiking steady 15%.
hammies prob tired and tight from deadlifts this AM,
first pulls since mid 2017
15% max meters
5k
1k 18:52
1061. 20:00
1500’ 28:06
1607. 30:00
set pace at Glenn Rogers and hung on
kept HR under 150 unril last 7’.
Prob LT pace 4.1 or 4.2mph at 15% if HR were to float up.
7 AM
Note
up 4:30 let aoife out
then slept 5:15-7
no cals before workout at 9:30 lifetime johns creek
just 6g BCAA and water, coffee 1tbsp heavy creme
felt awesome!
-
then slept 5:15-7
no cals before workout at 9:30 lifetime johns creek
just 6g BCAA and water, coffee 1tbsp heavy creme
felt awesome!
-
9 AM
c2 ROWING 1:46 [3] 0.5 mi (3:32 / mi)
warmup
Strength Training 45:00 [3]
at gym, guest pass from Alla while she did weightlifting class.
sasha in gym daycare. chundered so we left right away after an hour. hope it's not flu.
KB swing: 20, 35,50x 20, 20, 20, 20.
KB oh lunge 10 each side
KB goblet squat just 10
———————
trap bar dead lift - in squishy 12mm drop brooks ghost. not ideal but ok!
65, 135 x10 fast easy
185-205-225 x 5 fast just right
first time deadlifting in forever! in 12m drop squishy Ghost 10s
bbell bench press
65-95-135-135x10
shoulders better each set.
lower weight higer volume for a while to rebuild musculature
and work on stability & mobility
————-
bbell shoulder press 45-55-65x10 L shoulder felt it so stayed light
bbell curl + yates row 10/10: 30-60
———
sasha in gym daycare. chundered so we left right away after an hour. hope it's not flu.
KB swing: 20, 35,50x 20, 20, 20, 20.
KB oh lunge 10 each side
KB goblet squat just 10
———————
trap bar dead lift - in squishy 12mm drop brooks ghost. not ideal but ok!
65, 135 x10 fast easy
185-205-225 x 5 fast just right
first time deadlifting in forever! in 12m drop squishy Ghost 10s
bbell bench press
65-95-135-135x10
shoulders better each set.
lower weight higer volume for a while to rebuild musculature
and work on stability & mobility
————-
bbell shoulder press 45-55-65x10 L shoulder felt it so stayed light
bbell curl + yates row 10/10: 30-60
———