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Training Log Archive: RASPUTIN

In the 7 days ending Feb 18:

activity # timemileskm+ft
  Strength Training3 3:15:00
  Ski Erg2 20:00 1.55 2.5
  c2 ROWING 2 19:15 3.12(6:10) 5.02(3:50)
  Running1 10:00 1.0(10:00) 1.61(6:13)
  Total4 4:04:15 5.67 9.13
averages - sleep:8.1 weight:189lbs

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
slept:9.0

70s for the next week?! opening this AM to hit park w girls before rain. not sore...YET.

SkiErg technique tips
Pure Gold
GymJones full instructor:

http://thebarbellspin.com/functional-fitness/7-tip...

Saturday Feb 17 #

Note
slept:9.0

slept in!!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30

c2 ROWING 4:00 [3] 1.0 km (4:00 / km)

warmup
2 PM

Strength Training 2:00:00 [3]

Row 1000m EZ

warmup
KBS-OH kb lunge, goblet KBS disclocates

dbell press
shoulderrok

warmup Back squat
45-95-x5

Back Squat 5x135-145-155ā€“145-135 faster on descending

Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg

Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove

Friday Feb 16 #

Running 10:00 [3] 1.0 mi (10:00 / mi)

jones bridge lot hill loop w aoife
first run in altras.
12m drop to zero! baby steps

c2 ROWING 10:00 [3] 2.52 km (3:58 / km)

Easy warmup
22s/m
Drag factor 114
Damper 4

Strength Training 15:00 [3]

pullups
farmer carry 2x50lb dbells

Ski Erg 10:00 [3] 2.5 km (4:00 / km)

warmup plus

2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Donā€™t have sub 7 2k fitness here at baseline but definitely 3:2x 1k

c2 ROWING 5:15 [3] 1.5 km (3:30 / km)

Lastly

500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60ā€ rest

damper 5.5
drag factor 138
need to clean her
6 AM

Note

up constantly all night. sasha coughing.

last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.

closing new place tuesday.

Thursday Feb 15 #

Note
slept:7.5

Wednesday Feb 14 #

Note
weight:189lbs

Ski Erg 10:00 [3]

warmup then a few :30s at 1:37-1:39

Strength Training 1:00:00 [3]

KBS, Goblet, SL KBDL

Deadlift
wup 135, 185x5
5x5: 225

Flat Bench dbells: 25-35-40-50-50-50-50 x10

then
BC
bbell wrist curl, seated: 40-40-30

Tuesday Feb 13 #

Note
slept:7.0

Monday Feb 12 #

Note

long day ahead work and fixing up house before inspection

then taped auditions for mrs till 11

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