Training Log Archive: jrockIn the 7 days ending Oct 27, 2013:
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Sunday Oct 27, 2013 #
Weights (Chest, Back, Abs) 49:00 [3]
Powered through week 4. Five sets of 12...
Saturday Oct 26, 2013 #
Run long 1:43:57 [3] 10.0 mi (10:24 / mi)
ahr:153 shoes: New Balance
Longer run. Nice to wake up and get out the door before everyone wakes up at home.
Ran up 40th, down 520 trail, right on 51st, down 148th, up Old Redmond Road, down 140th and up 40th hill. Felt stronger as run was progressing.
Needed to use the restroom so I took a left on 148th and thought I would hit 7-11. This is the 2nd 7-11 I've found that doesn't have a public restroom. I guess people who drink slurpees and eat cheesy nachos don't need to ever use the restroom. Go figure.
Continued on with my normal 4 mile loop tacking on out and back on bear creek parkway.
Felt bad at first, good in the middle and struggled the last mile. Saw a deer get hit by a car before my last mile home....maybe that's why I struggled. It ran off, but I was still saddened.
Didn't look at my watch again this run. Just wanted to run.
Ran up 40th, down 520 trail, right on 51st, down 148th, up Old Redmond Road, down 140th and up 40th hill. Felt stronger as run was progressing.
Needed to use the restroom so I took a left on 148th and thought I would hit 7-11. This is the 2nd 7-11 I've found that doesn't have a public restroom. I guess people who drink slurpees and eat cheesy nachos don't need to ever use the restroom. Go figure.
Continued on with my normal 4 mile loop tacking on out and back on bear creek parkway.
Felt bad at first, good in the middle and struggled the last mile. Saw a deer get hit by a car before my last mile home....maybe that's why I struggled. It ran off, but I was still saddened.
Didn't look at my watch again this run. Just wanted to run.
Friday Oct 25, 2013 #
12 PM
Weights (Biceps, Triceps, Shoulder) 32:43 [3]
ahr:101
Thursday Oct 24, 2013 #
7 AM
Weights (Legs ) 30:00 [3]
Week 4...5 sets of 10.
Leg press
Calf raises
Squat (smith machine)
Lunges (smith machine)...only did one set. Left quad bothered me
Leg press
Calf raises
Squat (smith machine)
Lunges (smith machine)...only did one set. Left quad bothered me
8 AM
Weights (Chest and back) 30:00 [3]
Week 4...5 sets of 10
Dead lift 60 lbs
Barbell row 35 lbs
Cable press
Lat pull
Bench flys
Dead lift 60 lbs
Barbell row 35 lbs
Cable press
Lat pull
Bench flys
Weights (Abs) 30:00 [3]
Tried a new routine. Was supposed to do 4 sets but it was taking so long and I wanted to hit the treadmill.
25 each...3x
Sit up
Oblique crunches (each side)
Leg raises
Alternating heel touches
Bicycle (loathe)
Scissors
Russian twists
Crunches
Plank (1 minute)
25 each...3x
Sit up
Oblique crunches (each side)
Leg raises
Alternating heel touches
Bicycle (loathe)
Scissors
Russian twists
Crunches
Plank (1 minute)
9 AM
Run 30:00 [2] 2.5 mi (12:00 / mi)
ahr:132 shoes: Brooks Trance Black
Super easy on the treadmill (5.0). Like a walk in the park. Just as I wanted.
Wednesday Oct 23, 2013 #
Run 48:19 [3] 5.0 mi (9:40 / mi)
ahr:152 shoes: Brooks Trance Black
Ran my four mile loop. Tacked on out and back on marymoor to make it a five mile run. BEAUTIFUL fall morning. Stopped in marymoor to take pictures of the beautiful fall colors.
Didn't look at watch. Felt fast until I stopped to use restroom. It was hard to get back in the groove.
9.56
9:38
9:17
9:59
9:56
Didn't look at watch. Felt fast until I stopped to use restroom. It was hard to get back in the groove.
9.56
9:38
9:17
9:59
9:56
Tuesday Oct 22, 2013 #
7 AM
Run warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: New Balance
Warm up cool down for interval run in treadmill.
Run intervals 20:00 [4] 1.96 mi (10:12 / mi)
ahr:154 shoes: New Balance
Just winged it.
1 minute on at 6.8
1 minute off at 5.0
Wanted to get 3 miles in and make it interesting with some intervals. Really don't care for the dreadmill
1 minute on at 6.8
1 minute off at 5.0
Wanted to get 3 miles in and make it interesting with some intervals. Really don't care for the dreadmill
8 AM
Weights (Bicep, tricep, and) 35:00 [3]
ahr:114
5 sets of 12 light weight
Finished with abs
Finished with abs